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)