Champlain Valley CrossFit – Fitness: Tuesday, May 15th, 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.”

WOD:

1) 20 minute EMOTM:

1 – 3 Sumo Deadlifts

2 – 100ft D-Ball Bear Carry

3 – 5 Vertical Leaps

4 – 10 Good Mornings

Reference last week for loading for the Deadlifts. For your other 3 movements pick weights/output that you can maintain for the 5 cycles.

2) 10 minute AMRAP:

20 Ball Slams 40/30

10 Burpees


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

https://www.youtube.com/watch?v=zCiCMqmsdgo&t=2108s

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