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)