*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE


1) Overhead Squat: Establish a 3RM in 3 Attempts

Treat this as a competition piece. Warm-up as needed. Then rest for 10 minutes or so. From there load your bar to your opening weight. You have a 30 second window to complete the lift, perform a lift @ 0:00, 3:00, and 6:00 on the clock. Bar is taken from the rack.

2a) 15-12-9 – AQAP:

Calories Run or Assault Bike

Dumbbell Thrusters 35/25


Directly into…

2b) 12-9-6 – AQAP:

Cals Run or Assault Bike

Dumbbell Thrusters 50/35

Chest-to-bar Pull-ups

Directly into…

2c) 9-6-3 – AQAP:

Cals Run or Assault Bike

Dumbbell Thrusters 70/50

Bar Muscle-ups

Scale as needed. Be consistent across all three pieces with which machine you use.

3) 4 sets of:

50ft Yoke Carry

20 GHD Sit-ups

Build to a heavy unbroken Carry. Transition and perform the sit-ups as soon as you finish the Yoke Carry. Rest 2-3 minutes between sets.

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