Champlain Valley CrossFit – Sport: Wednesday, September 13th, 2017

*Membership Price Changes HERE

WOD:

1a) 0:00 – 10:00 – 8 minute AMRAP:

800m Run

+

15 Kettlebell Swings 53/35

15 Push-ups

800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet.

1b) 10:00 – 20:00 – 8 minute AMRAP:

800m Run

+

20 Wall Balls 20/14

10 Toes-to-bar

800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet.

1c) 20:00 – 30:00 – 8 minute AMRAP:

800m Run

+

15 Kettlebell Swings 53/35

15 Push-ups

800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet.

1d) 30:00 – 40:00 – 8 minute AMRAP:

800m Run

+

20 Wall Balls 20/14

10 Toes-to-bar

800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet.


Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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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