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
()
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)