Champlain Valley CrossFit – Sport: Monday, July 17th, 2017

*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Front Squat – Every 2:00: 5-3-3-1-1

Warm-up as needed. Reference 6 weeks back or start around 70% of your 1RM. Build as heavy as deemed fit.

2) Back Squat – Every 2:00: 5-3-3-1-1

Warm-up as needed. Reference 6 weeks back or start around 70% of your 1RM. Build as heavy as deemed fit.

3) 10 minute AMRAP:

21 Air Squats

15 Box Jumps 24/20

9 Deadlifts 135/95


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Scale as needed so that you can keep continuous movement.


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

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