Champlain Valley CrossFit – Sport: Wednesday, February 14th, 2018


1) Every 5:00 x 8 sets:

Odd – 2 minutes Ski/Bike/Row/Run + 15/side Single Arm Dumbbell Push Press 50/35 + 20 Box Jump Overs 24/20

Even – 2 minutes Ski/Bike/Row/Run + 15 Push-ups + 20 Alternating Dumbbell Snatch 50/35

Scale as needed. Efforts should take no longer than 4 minutes, scale appropriately.

Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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

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