Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Strength

Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *)

Workout (Time)

“Tow Mater”

Freedom (RX’d)

For Time:

30-25-20-15-10*

Cal Row

Toes to Bar

*Women’s cals: 24-20-16-12-8

Independence

For Time:

24-20-16-12-8*

Cal Row

Toes to Waist / Knees to Waist

Women’s cals: 20-16-12-10-6

Liberty

For Time:

20-16-12-8-4

Cal Row

Sit ups

Target time: 10-12 minutes

Time cap: 15 minutes

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)