Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout (Time)
Acai Bowls
Freedom (RX’d)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
6-8-10-12-14-16-18-20-22-24
Lateral Barbell Burpees
Independence
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
2-4-6-8-10-12-14-16-18-20
Lateral Barbell Burpees
Liberty
For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Thrusters (light)
1-2-3-4-5-6-7-8-9-10
Lateral Barbell Up Downs
Target time: 18-20
Time cap: 20 minutes (flex 25:00)
Accessory (Checkmark)
Every min (10 mins):
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow Negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose