Champlain Valley CrossFit – Fitness: Wednesday, January 9th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) Every 7:00 x 6 sets:

Odd…

0:00 – 2:00 – Calories Ski/Bike/Row/Run

2:00 – 3:00 – Max Unbroken Push-ups

3:00 – 6:00 – AMRAP – 10 Burpees + 20 Dumbbell Hang Power Cleans 35/25

6:00 – 7:00 – Rest

Even…

0:00 – 2:00 – Calories Ski/Bike/Row/Run

2:00 – 3:00 – Max Unbroken Push-ups

3:00 – 6:00 – AMRAP – 10 Alternating Dumbbell Plank Rows 35/25 + 10 V-Ups

6:00 – 7:00 – Rest


Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.


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

https://www.youtube.com/watch?v=_V8ce7sPG9c

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