Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (Time)

Silver Bells

Freedom (RX’d)

Teams of 3

6 rounds

P1 – 250/200meter row

P2 – 15 Wallballs (20/14) (10’/9′)

P3 – 15 Kettlebell Swings (53/35)

Independence

Teams of 3

6 rounds

P1 – 200/175meter row

P2 – 12 Wallballs (14/10) (10’/9′)

P3 – 12 Kettlebell Swings (35/26)

Liberty

Teams of 3

6 rounds

P1 – 175/150meter row

P2 – 10 Wallballs (10/8fr) (10’/9′)

P3 – 10 Kettlebell Swings (26/18)

Target time: (18:00 – 20:00)

Teams should complete a full round every 3:00 minutes (1 minute each movement). A round is complete when each team member have complete each of the 3 movements.


Clint and Alex at the Mackenzie Earl Event!

Strength

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Snatch Balance

Heavy Snatch Balance

* Work up to a heavy single for the day *

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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