Champlain Valley CrossFit – Competition: Saturday, March 10th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.


1) 3 sets of:

7 Power Snatch 135/95

5 Power Snatch 155/105

3 Power Snatch 175/125

1 Power Snatch 205/145

Rest 5 minutes between sets. Ideally perform this with all 4 bars setup.

2) 3 sets of:

30 Wall Balls 20/14

15 Deadlifts 225/155

50ft Handstand Walk

Rest 3 minutes between sets. Keep track of time/attempts to complete each round/movement.

3) 5 sets of:

20/15 Calories Assault Bike

10 Box Jump (Step-down) 24/20

25ft Double Dumbbell Overhead Walking Lunge 50/35

Rest 3 minutes between sets. Keep track of time/attempts to complete each round/movement.

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

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