Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Misty!

Workout (Time)

Cream Cheese Danish

Freedom (RX’d)

For Time:

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (95/65)

15 Wall Balls (20/14)

(KG Conv: SDHP 43/29, WB 9/6)

Independence

For Time:

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (85/60)

12 Wall Balls (20/14)

(KG Conv: SDHP 40/25, WB 9/6)

Liberty

For Time:

10-9-8-7-6-5-4-3-2-1

Kettlebell Sumo Deadlift High Pull (light)

15 Wall Ball Thrusters (light)

Target time: 10-12 minutes

Time cap: 15 minutes

Strength Accessory

Hang Power Clean

EMOM10: 1 Hang Power Clean

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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