Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Metcon (4 Rounds for time)

“Morticia Addams”

Freedom (RX’d)

Teams of 2

4 Sets (1 set every 10:00)

400m Run (together)

60/48 Calorie Assault Bike (Or 50/40 Calorie Echo Bike) (split)

400m Run (together)

Independence

Teams of 2

4 Sets (1 set every 10:00)

300m Run (together)

50/40 Calorie Assault Bike (Or 40/32 Calorie Echo Bike) (split)

300m Run (together)

Liberty

4 Sets (1 set every 10:00)

200m Run (together)

40/32 Calorie Assault Bike (Or 30/24) Calorie Echo Bike) (split)

200m Run (together)

Target time each set: 7-8 minutes

Time cap each set: 9 minutes
*Each of the 4 rounds are scored individcually

Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)