Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Metcon (Time)

“Hit and Run”

Freedom (RX’d)

Teams of 2:

For Time

​​1000 meter Run (together)

80 Handstand Push ups

800 meter Run (together)

60 Handstand Push ups

400 meter Run (together)

40 Handstand Push ups

Independence

Teams of 2:

For Time

​​800 meter Run (together)

60 Handstand Push ups

600 meter Run (together)

40 Handstand Push ups

400 meter Run (together)

20 Handstand Push ups

Liberty

Teams of 2:

For Time

​​500 meter Run (together)

60 Dumbbell Push Press (light)

400 meter Run (together)

40 Dumbbell Push Press

300 meter Run (together)

20 Dumbbell Push Press

*Partners Run Together

Target time: 15-17 minutes

Time cap: 20 minutes

Accessory (Checkmark)

10 min Rope Climb Practice

OR

Every minute (10:00)

1-2 Rope Climbs/Zombie Climbs

* If ropes are unavailable sub -5-7 Strict Pull ups for every rope climb *

Cooldown/Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)