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
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