Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (12 Rounds for time)

Scott VanderSHOOT & Ben Freaking Davidson

Freedom (RX’d)

6 Sets (1 Set every 2:30)

45 Double Unders

25 Sit Ups

-Rest 5:00-

6 Sets (1 Set every 2:30)

45 Double Unders

20 Push Up

Independence

6 Sets (1 Set every 2:30)

30 Double Unders

20 Sit-ups

(Rest 5:00)

6 Sets (1 Set every 2:30)

30 Double Unders

15 Push Up

Liberty

6 Sets (1 Set every 2:30)

45 Single Unders

15 Sit Ups

(Rest 5:00)

6 Sets (1 Set every 2:30)

45 Single Unders

12 Bar Push Up

Target time each set: 1:30-1:45

Time cap each set: 2:00

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Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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