Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (Time)

Poke Bowls

Freedom (RX’d)

Teams of 2

50-40-30-20-10

Calorie Row

Strict Handstand Push Ups

Bench Press (135/95)

(KG Conv: 61/43)

Individual Option:

25-20-15-10-5

Calorie Ski Row

Strict Handstand Push Ups

Bench Press (135/95)

(KG Conv: 61/43)

Independence

Teams of 2

50-40-30-20-10

Calorie Ski Row

Handstand Push Ups

Bench Press (95/65)

(KG Conv: 43/29)

Liberty

Teams of 2

30-25-20-15-10

Calorie Row

Dumbbell Push Press (light)

Dumbbell Bench Press (light)

Target time: 18-20 minutes

Time cap: 25 minutes

Accessory (4 Rounds for time)

Mayhem Mini-Pump – Upper Body Posterior

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality

12 Straight Arm Lat Pull Down @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t round-

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