Champlain Valley CrossFit: Saturday, September 7th, 2013
Sport
* Squat Program Here*
**Construction Update Here**
***Don’t Forget Our 3 Year Anniversary Party This Saturday Starting at 4 PM…Potluck Sign-up for Party Here***
WOD:
1) 20 minute AMRAP:
20 Deadlifts 185/123
20 Wall Balls 20/14
20 Pull-ups
Extra Work:
2) Triple-unders: 10 minutes Practice
If you don’t have 50 Double-unders unbroken consistently then work on Double-unders.
3) Hip Extension: 3 x 20
Rest 90 seconds between sets. Weight if able.
For results post detailed weights, reps, times, etc. for all work completed.
Post Results/Thoughts To Comments
Categories
- Burn (63) 63
- Competition (2,333) 2,333
- crossfit kids blog (3) 3
- events (139) 139
- Move (2,299) 2,299
- Power (468) 468
- Sport (2,961) 2,961
- Uncategorized (994) 994