Champlain Valley CrossFit – Sport: Saturday, October 6th, 2018

*Fall Wholeness Challenge Sign-up HERE

**Please be mindful as the weather is turning, or CF Burn classes will be moving inside (we are looking to expand this schedule)…this means at those times, the back room will be in use for one of the two classes going on. Please be respectful that there are two classes going on. Please don’t make us hound you to move out of the space. This accounts for 1 hour of the approximately 90 hours/week we are open. If you plan on being in the gym Tuesday at 5:30 PM, please plan on participating in class or you can use the small back storage area.

WOD:

1) 50-40-30-20-10 – AQAP:

Kettlebell Swings 70/53

Push-ups

Kettlebell Goblet Squats 70/53


Extra Work:

2) Ring Rows: 100 Reps

Pick a position you can hit 30-40 reps to start.

3) Farmers Carry: 400m

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


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

https://www.youtube.com/watch?v=rBtbJ4KSKWo

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