Champlain Valley CrossFit – Sport: Wednesday, August 9th, 2017

*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.


1) 0:00 – 30:00 – Every 5:00 x 6 sets

400m Run

25 Wall Balls 20/14


Max Set Ring Rows/Strict Pull-ups

Hit the Run and Wall Ball as an interval, in the remainder of the 5 minute block perform a set of Max Reps of either Ring Rows or Strict Pull-ups.

2) 30:00 – 40:00 – Max Reps:

60 seconds Push-ups

60 seconds Kettlebell Swings 53/35

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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

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