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)