Champlain Valley CrossFit – Sport: Saturday, April 14th, 2018

*We are changing our client management software HERE

WOD:

1) 21 minute AMRAP:

21 Single Arm Dumbbell Overhead Squats 50/35

12 Burpees

3 Rope Climbs 15ft

You may break up the Squats however you like, however we’d prefer that you either split the set in half between the two arms, or switch arms from round to round.


Extra Work:

2) Pistol Squat: 10 minutes Practice

Work on any facet of a Pistol Squat, including mobility.

3) Farmers Carry: 400m

Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes).


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

https://www.youtube.com/watch?v=9VQ8vNfXByY

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