Champlain Valley CrossFit – Competition: Monday, October 9th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Run: 60 minutes Easy

Zone 2/3. Work on consistent pacing.

2) Front Squat: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) Back Squat: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

4) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously for the 400m.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


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

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