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

Swim:

1) Warm-up: 5-10 minute Easy Swim

You pick the style, rotate through different strokes as desired.

2) 20 minute AMRAP:

100m Freestyle

5 Pool Muscle-ups

Work at a smooth and steady pace.

3) Cool Down: 5-10 minutes Easy Swim

You pick the style, rotate through different strokes as desired.

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