Champlain Valley CrossFit – Sport: Saturday, January 12th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) 21 minute AMRAP:

30 Calories Ski/Bike/Row/Run

20 Pull-ups

10 Dumbbell Thrusters 50/35


Extra Work:

2) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

3) GHD Sit-Ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets.


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

https://www.youtube.com/watch?v=5aETyEB_VLI

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