Champlain Valley CrossFit – Fitness: Friday, July 14th, 2017

*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 


1) Block Pull: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Pull from the top of the knee position. Loading should be anywhere from 110-130% of what you would normally Deadlift at the given rep range. Build loading each set as deemed fit.

2) D-Ball Bear Hug Split Squats: 5/side Every 2:00 x 5 sets

These should be done as continuation of your block pulls starting at 10:00 on the clock. Load as heavy as deemed fit. Perform all reps on 1 side before switching to the other.

3) 12 minute AMRAP:

75 Single-unders

15 Knees-up

10 Ball Slams 40/30

Extra Work:

4) D-Ball Bear Carry: 400m

Heavy as possible. Keep it under 10 minutes.

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

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