Champlain Valley CrossFit – Competition: Saturday, January 13th, 2018

WOD:

1) Max Reps:

2 minutes Squat Snatch 135/95

30 seconds Rest

2 minutes Squat Snatch 185/135

30 seconds Rest

2 minutes Squat Snatch 225/155

30 seconds Rest

2 minutes Squat Snatch 265/175

Scale as needed so you have 4 bars that you can hit for at least a couple of reps each.

2) 3 rounds AQAP:

7 Muscle-ups

21 Overhead Squats 115/75

Scale as needed.

3) 5 rounds AQAP:

21 Wall Balls 20/14

15 Kipping Handstand Push-ups

9 Deadlifts 275/185

Scale as needed.

4) Every 4:00 x 4 sets

25/20 Calorie Row

5 Rope Climbs 15ft

Scale as needed so you get at least 1 minute rest each round.

5) Pausing Ring Dips: 5 sets of 5

Rest 2-3 minutes between sets. Add load as deemed fit. Pause in the bottom for 3 seconds.


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

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