Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (3 Rounds for time)

“Lightning McQueen”

Freedom (RX’d)

3 Sets

2 Rounds:

16 Alt Barbell Front Rack Lunges (45/35)

50 Double Unders

10 Lateral Barbell Burpees

50 Double Unders

-Rest 1:1 between sets-

*This workout consists of 3 sets of 2 rounds (6 total rounds completed at the end of the workout)

Independence

3 Sets

2 Rounds

16 Alt Barbell Front Rack Lunges (35/15)

35 Double Unders

6 Lateral Barbell Burpees

35 Double Unders

-Rest 1:1 between sets-

Liberty

3 Sets

2 Rounds

10 Single Dumbbell FR Lunges (light)

50 Single Unders

4 Lateral Barbell Burpees

50 Single Unders

-Rest 1:1 between sets-

Target time each set: 4:30 – 5:30

Time cap each set: 6 minutes

Cooldown/Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)