Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Strength

Thruster

Heavy Thruster

* Work up to a heavy single for the day *

Workout (Time)

Body By Brian

Freedom (RX’d)

Thrusters (75/55)

21-18-15-12-9

Run

300m-300m-200m-200m-100m

Independence

Thrusters (55/35)

16-14-12-10-8

Run

200m-200m-150m-150m-100m

Liberty

Thrusters (Empty Barbell – light)

16-14-12-10-8

Run

100m-100m-100m-100m-100m

Time cap: 15minutes

Cooldown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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