Champlain Valley CrossFit – Sport: Saturday, July 15th, 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) AQAP:

400m Run

30 Dumbbell Thrusters 35/25

400m Run

30 Burpees

400m Run

30 Burpees

400m Run

30 Dumbbell Thrusters 35/25

400m Run


Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Pistol Squat: 10 minutes Practice

Work on any facet of a Pistol, including mobility.


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

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