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)