Champlain Valley CrossFit – Sport: Wednesday, September 12th, 2018

WOD:

1) Every 8:00 x 5 sets:

600m Run

+

Set 1 – 60 Single Arm Dumbbell Push Press 50/35

Set 2 – 60 Pull-ups

Set 3 – 60 Kettlebell Swings 70/53

Set 4 – 60 Box Jump Overs 24/20

Set 5 – 60 Wall Balls 20/14

For the Single Arm Push Press perform as 30/side broken up however you like.


Extra Work:

2) Barbell Roll-Outs: 4 sets of 10

Rest 90-120 seconds between sets.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.


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

https://www.youtube.com/watch?v=S_tFnDi35PU

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