*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE

WOD:

1) Every 5:00 x 5 sets:

20 Double Hang Dumbbell Snatch 50/35

20 Box Jumps 24/20

20 Dumbbell Shoulder-to-Overhead 50/35

20 Dumbbell Box Step-ups 50/35 @ 24/20

Scale as needed. We want you getting at least 1 minute rest to start. If you struggle with ankles/achilles and came in yesterday, we encourage you to step down off the box.

Extra Work:

2) Dog Sled Push: 4 sets of 75ft

Rest 90-120 seconds between sets. Heavy as possible.

3) 3 rounds of:

50 Mountain Climbers

30 seconds/side Side Plank Hold

For quality, not for time.

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