Champlain Valley CrossFit – Fitness: Wednesday, July 11th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Every 2:00 x 7 sets:

5 Push Press

+

75 Heavy Rope Single-unders

Warm-up as needed. Start at a moderate weight and build to a heavy 5 Push Press for the day.

2) Every 2:00 x 7 sets:

150-200m Run

+

10 Knees-up

Scale as needed. Pick efforts that are maintainable. Efforts should be no longer than 90 seconds.

3) Every 2:00 x 7 sets:

15 Kettlebell Swings 35/26

+

15 Knee Push-ups

Scale reps as needed. Efforts should be no longer than 90 seconds.


Extra Work:

4) Sandbag Carry: 8 sets of 50m

Rest 90-120 seconds between sets. Heavy as possible unbroken.


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

https://www.youtube.com/watch?v=KOQm-XepBF8

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