Champlain Valley CrossFit – Fitness: Tuesday, September 11th, 2018


1) 21 minute EMOTM:

Minutes 1-7 – 3 Deficit Deadlifts

Minutes 8-14 – 25m/side Farmers/Front Rack Kettlebell Carry

Minutes 15-21 – 5/side Single Leg Dumbbell Deadlifts

Deadlifts. Stand on a 2-3″ riser. Build as heavy as deemed fit.

Carry. Heavy Kettlebell at the Farmers Position, and one at Front Rack Position. Switch after 25m.

SLRL. One Dumbbell, hold the same side or opposing side, your choice. Perform all reps on 1 side before switching to the other.

2) 10 minute AMRAP:

10 Ball Slams 40/30

10 Push-ups

Extra Work:

3) Flat Bar Cable Row: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

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

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