Champlain Valley CrossFit – Competition: Saturday, August 11th, 2018

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family.

WOD:

1) AQAP:

21 Overhead Squats 95/65

18 Overhead Squats 135/95

15 Overhead Squats 155/105

12 Overhead Squats 185/135

9 Overhead Squats 225/155

6 Overhead Squats 245/165

3 Overhead Squats 275/185

Scale as needed.

2) 5 rounds AQAP:

400m Run

7 Muscle-ups

7 Squat Cleans 155/105

Scale as needed.

3) 12 minute Up Ladder:

1 Strict Handstand Push-up

2 Alternating Pistol Squats

3 GHD Sit-ups

Workout is performed 1+2+3, 2+4+6, 3+6+9, and so on until 12 minutes is up.


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

https://www.youtube.com/watch?v=5F6xIaV_sPc

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