Champlain Valley CrossFit – Sport: Saturday, July 22nd, 2017
Sport
*Mike Molloy Nutrition Seminar Here
**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.
WOD:
1a) 0:00 – 10:00 – Max Reps
1600m Run
25 Wall Balls 20/14
Max Rope Climbs
Immediately into…
1b) 10:00 – 20:00 – Max Reps
1200m Run
50 Wall Balls 20/14
Max Rope Climbs
Immediately into…
1c) 20:00 – 30:00 – Max Reps
800m Run
75 Wall Balls 20/14
Max Rope Climbs
Extra Work:
2) Box Plank Clocks: 4 sets of 1/direction
Feet on a box, walk 360 degrees, than back the other direction, ideally without breaking from the plank. That is 1 rep/set.
3) Single Arm Farmers Carry: 4 sets of 50m/side
Rest 60 seconds between arms.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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