Champlain Valley CrossFit – Fitness: Saturday, September 1st, 2018
Move
*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM
**Help Support Damon HERE
WOD:
1) AQAP:
20 Ring Rows
400m Run
30 Deadlifts 95/65
800m Run
40 Single Arm Dumbbell Front Squats 35/25
1 mile Run
40 Single Arm Dumbbell Front Squats 35/25
800m Run
30 Deadlifts 95/65
400m Run
20 Ring Rows
Squats break-up as deemed fit, but must be perform as 20 on each side.
Extra Work:
2) Single Arm D-Handle Cable Pull-Down: 3 sets of 15/side
Rest 2-3 minutes between sets. Heavy as possible. All reps on 1 side before switching to the other.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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