Champlain Valley CrossFit – Competition: Wednesday, October 11th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 60 minute AMRAP:

400m Run

2 Rounds of Strict “Cindy”

500m Row

100m Kettlebell Farmers Carry 53/35

250m Ski Erg

10 “Strict” Squat Snatch 45/35

Zone 2/3. Keep rounds all the same time/pace.

2) Log Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

3) Bent Over Landmine Row Wide Grip: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) GHD Sit-ups: 3 sets of 25

Rest 90-120 seconds between sets.


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

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