*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 Double Hang Dumbbell Snatch 35/25

20 Box Jumps 24/20

20 Dumbbell Shoulder-to-Overhead 35/25

20 Dumbbell Box Step-ups 35/25 @ 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-ups: 3 sets of 15

Rest 90-120 seconds between sets.

3) Banded Tricep Press Downs: 100 Reps

Focus on activation, not speed, break-up as needed.

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