Wednesday – 160113

EmCee Hammer

Frank is a proud 57 years young. EmCee is maybe 30? I really don’t know.

What I do know, is that one of the best things about CrossFit is that it brings together people from all walks of life and makes them buds. Because the barbell doesn’t care about your age, gender or how much money you make.

And neither do we.

We just care about whether or not you give it hell day in and day out.

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Back Squat
7×5@75%

WOD

“Poor Old Edgar Derby”

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155
Jacknife*

*Scale to 2 for 1 Situps

Cashout

GHD Situp
5 x 10

*Touch your head to your knees for 30sec between each set.

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