Champlain Valley CrossFit – Sport: Wednesday, October 11th, 2017

*Fall/Winter Holiday Schedule HERE


1) Every 4:00 x 10 sets:

Odd – 300m Run + 15 Pull-ups + 12 Alternating Dumbbell Snatch 50/35

Even – 300m Run + 10/side Single Arm Dumbbell Push Press 50/35 + 10 Burpees

Scale loading/output appropriately so that you can get maintainable output and complete each set in under 3 minutes.

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Not for time, for quality.

3) 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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