Champlain Valley CrossFit – Fitness: Wednesday, November 7th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 7:00 x 6 sets:

Odd…

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

2:00 – 3:00 – 5RM Push Press

3:00 – 6:00 – 3 minute AMRAP: 15 Wall Balls 14/8 + 9 Ring Rows

6:00 – 7:00 – Rest

Even…

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

2:00 – 3:00 – 5RM Push Press

3:00 – 6:00 – 3 minute AMRAP: 200 Heavy Rope Single-unders + Max Goblet Alternating Lunges 35/26

6:00 – 7:00 – Rest


Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on activation, not speed.


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

https://www.youtube.com/watch?v=NsflZdSLai4

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