Champlain Valley CrossFit – Fitness: Friday, May 18th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”


1) 20 minute EMOTM:

1 – 5 Close Grip Bench Press

2 – 10-15 V-Ups

3 – 5/side Kettlebell Upright Row

4 – 15 Band Pull-Aparts

Warm-up as needed. Reference last for Bench loading. Build as heavy as deemed fit. For movements 2-4 pick reps/weights you can maintain for all 5 cycles.

2) AQAP:

100 Burpee Box Jump Overs 24/20

Extra Work:

3) Single Leg Kettlebell Deadlift: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load.

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

Where it all started!


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