* THE OPEN IS JUST 1 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:

1) 20 minute EMOTM: Odd, Open Prep, Even, Movement of Choice

Open Prep movement can be any of the following, Chest-to-bar Pull-up, Toes-to-bar, Burpees, Box Jumps, Wall Balls, Deadlifts, or Shoudler-to-Overhead. Movement of Choice can be anything you like. Both movements should be movement that you are weak at.

2) AQAP:

1000m Row

50 Kettlebell Swings 70/53

30 Box Jumps 24/20

Extra Work:

3) Butterfly Pull-ups: 10 minutes Practice

Work on any facet of the Butterfly Pull-up.

4) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

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

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