Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Tim!

Workout (Time)

Cera

Freedom (RX’d)

Teams of 2

120 Stick Sit Ups

12 Rope Climbs (Or 40 Strict Pull Ups)

240 Wall Balls (20/14)

Independence

Teams of 2

100 Stick Sit Ups

10 Rope Climbs (Or 32 Strict Pull Ups)

240 Wall Balls (14/10)

Liberty

Teams of 2

120 Sit Ups

20 Zombie Rope Climbs (Or 40 Jumping Pull-ups)

200 Wall Ball Thrusters (light)

Target timet: 15-17 minutes

Time cap: 22 minutes
Teams of 3: Large Class Option

200 Stick Sit Ups(1 Partner always hold a plank)

20 Rope Climbs (Or 60 Strict Pull Ups) 300 Wallballs (20/14)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()

Leave a Reply