Champlain Valley CrossFit: Saturday, November 30th, 2013
Sport
WOD:
1) 3 rounds AQAP:
30 Burpee-to-target
20 Kettlebell Swings 70/53
10 Squat Cleans 185/123
Rest 5 minutes
Extra Work:
2) Handstand Push-ups: 10 minutes EMOTM
Work on any variation of an HSPU. Keep your rep count consistent.
3) Toes-to-bar: 3 x Max Reps
Rest 2 minutes between sets. Stop your set when you lose your kip.
For results post detailed weights, reps, times, etc. for all work completed.
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