Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Metcon (Time)
“Fred Flintstone”
Freedom (RX’d)
4 rounds
400m run
40 Air Squats
30 Push Ups
15 Strict Pull Ups
Independence
4 rounds
300m run
30 Air Squats
20 Push Ups
10 Strict Pull Ups
Liberty
4 rounds
200m run
20 Air Squats
15 Bar Push Ups
10 Ring Rows
Target time: 18-20 minutes
Time cap each set: 24 minutes
Cooldown/Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)