* THE OPEN IS JUST 6 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT.

WOD:

1a) 8 minute AMRAP:

5 Muscle-ups

20 Hang Power Cleans 115/75

40 Double-unders

Rest 3 minutes

1b) 8 minute AMRAP:

5 Deadlifts 275/1185

20 Wall Balls 20/14

40 Double-unders

Rest 3 minutes

1c) 4 minute AMRAP:

Max Burpee-to-target

Substitution for Muscle-ups is 2x in Push-ups, sub for Double-unders is 60 Single-unders.

Extra Work:

2) Butterfly Pull-ups: 10 minutes Practice

Work on any facet of your Butterfly Pull-up.

3) Hip Thrust: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

Catch a quick shot of Dani at 3:18