Champlain Valley CrossFit – Sport: Saturday, August 12th, 2017

*Open Gym will be 8-10 AM this Sunday, the 13th.

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) 3 rounds AQAP:

800m Run

30 Overhead Squats 95/65

30 Pull-ups


Extra Work:

2) Box Plank Clocks: 5 sets of 1/direction

Rest 90-120 seconds between sets.

3) Sled Drag: 400m @ Bodyweight

Scale as needed to keep continuous movement.


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

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