Champlain Valley CrossFit – Sport: Wednesday, May 16th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”


1) 8 sets of:

2:00 Ski/Bike/Row/Run

:40 seconds Max Pull-ups/:20 seconds Rest

:40 seconds Max Push-ups/:20 seconds Rest

:40 seconds Max Kettlebell Swings 53/35/:20 seconds Rest

Extra Work:

2) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) GHD Sit-ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets.

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

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