Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.)

Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.)

Post results/thoughts to comments

I can’t say enough about how amazing you are all. You all come in and kick ass each and every time you walk through the door of Champlain Valley CrossFit. I saw a few interesting movements today, that’s awesome, it’s great to mix things up. Use a different tool, movement, etc. etc. Hope to see lots of you for a benchmark tomorrow. Cheers.

Drew with a step up with the kettlebell overhead

Kris doing some work on the paralettes

– Jade