Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (2 Rounds for time)

Haupai Pie

Freedom (RX’d)

Teams of 2:

2 sets:

50 Synchro Abmat Sit Ups

100 Toes to Bar

-rest 5 minutes between sets-

Independence

2 sets:

40 Synchro Abmat Sit Ups

60 Toes to Bar (OR 100 Knees to Elbows)

-rest 5 minutes between sets-

Liberty

2 sets:

30 Synchro Abmat Sit Ups

60 Hanging Knee Raises

-rest 5 minutes between sets-

Target time each set: 8-10 minutes

Time cap each set: 12 minutes

Accessory (No Measure)

3 Sets:

50ft Farmers Carry 70’s/50’s

10 Bulgarian Split Squats (each side)

Cooldown/Mobility (No Measure)

1:00 Barbell Grip Smash (each side)

1:00 Seal Pose (each side)

1:00 Lacrosse Ball Smash (each side)

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