Champlain Valley CrossFit – Fitness: 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:

1) AQAP:

800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike

100 Wall Balls 14/8

800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike

75 Box Jump Overs 24/20

800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike

50 Ring Rows

800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike

25 Burpees


Extra Work:

2) Band Pull Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on positioning, not speed.


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

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