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)