Champlain Valley CrossFit – Competition: Friday, March 17th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) “17.4”- 13 minute AMRAP:

55 Deadlifts 225/155

55 Wall Balls 20/14

55 Calories Row

55 Handstand Push-ups

Rest as needed.

2) Front Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5-5lbs to last week.

3) 5 rounds AQAP:

15/10 Calories Assault Bike

10 Power Snatch 75/55

5 Muscle-ups

10 Power Snatch 75/55

15/10 Calories Assault Bike

Rest 5 minutes

Keep track of time to complete each round.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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