Champlain Valley CrossFit – Fitness: Friday, November 10th, 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


1) 21 minute EMOTM:

1 – 7 Double Kettlebell Deadlifts

2 – 5/side Front Foot Elevated Reverse Lunges

3 – 10 D-Ball Good Mornings

Kettlebell Deadlifts build as heavy as deemed fit. For lunges perform all 5 reps on 1 side before switching to the other. D-Ball Good Morning pick a weight and stick with it, focus on good positioning, not loading.

2) 12 minute AMRAP:

12 Shoulder-to-Overhead 65/45

30 Single-unders

15 Front Squats 65/45

30 Single-unders

18 Deadlifts 65/45

30 Single-unders

Extra Work:

3) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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

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