Champlain Valley CrossFit – Competition: Saturday, August 12th, 2017

*Open Gym will be 8-10 AM this Sunday, the 13th.

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.


1) Max Reps:

3 minutes Calories Bike Erg

3 minutes Snatch 135/95

3 minutes Rest

3 minutes Calories Ski Erg

3 minutes Overhead Squat 135/95

3 minutes Rest

3 minutes Calories Row Erg

3 minutes Clean and Jerk 135/95

Snatch and Clean + Jerk are anyway, anyhow.

2) 4 rounds AQAP:

400m Run

4 Legless Rope Climbs 15ft

Scale as needed.

3) 3 rounds AQAP:

100m Sled Drag 205/140

10 Paralette Handstand Push-ups

Scale as needed.

4) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

5) Kettlebell Z-Press: 4 sets of 8

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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