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)