Champlain Valley CrossFit – Sport: Saturday, September 9th, 2017

*Membership Price Changes HERE


1) 2-3-4-5-6 minute AMRAP – 1 minute Rest:

400m Run

75 Double-unders

25 Power Cleans 95/65

25 Pull-ups

Max Burpees

Each round the AMRAP grows in time. 1 minute Rest between rounds. Each time block get as far as you can into the workout.

Extra Work:

2) Bar Dips: 4 sets of 10

Rest 2-3 minutes between sets. Use assistance/loading as deemed fit.

3) Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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

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