Champlain Valley CrossFit – Competition: Saturday, November 11th, 2017

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1a) 0:00 – 15:00 – “Amanada” – 9-7-5 – AQAP:

Muscle-ups

Squat Snatch 135/95

Scale as needed.

1b) 15:00 – 30:00 – 20-15-10 – AQAP:

Dumbbell Overhead Squat Left Arm 70/50

Dumbbell Overhead Squat Right Arm 70/50

Bar Facing Burpees

Scale as needed.

1c) 30:00 – 45:00 – 10-8-6-4-2 – AQAP:

Deadlift 365/245

50ft Handstand Walk

Scale as needed.

1d) 45:00 – 60:00 – 3 rounds AQAP:

30 Kettlebell Swings 70/53

20 Calories Rowed

10 Box Jump Overs 30/24


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

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