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

WOD:

1) Every 5:00 x 5 sets:

20 Kettlebell Swings 35/26

20 Box Jumps 24/20

20 Dumbbell Shoulder-to-Overhead 25/15

20 Dumbbell Box Step-ups 25/15 @ 24/20

Scale as needed. We want you getting at least 1 minute rest to start. If you struggle with ankles/achilles and came in yesterday, we encourage you to step down off the box.

Extra Work:

2) GHD Sit-up Hold: 5 sets of 20-30 seconds

Rest 90-120 seconds between sets. Hold at the parallel position. If this is easy, add a plate for extra loading.

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