Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Threshold”

2 Sets

3200m at RPE3-4

90sec at RPE2-3

2000m at RPE4-5

-Rest 90 Sec-

4x (300m at RPE7, 1 Min at RPE2)

*Rest 3 Min between sets.

Workout Two (8 Rounds for time)

Petrie

Freedom (RX’d)

Every 2:00 (8 sets)

12 Burpee Pull-ups

Independence

Every 2:00 (8 sets)

10 Burpee Pull-ups

Liberty

Every 2:00 (8 sets)

10 Up Downs + Ring Row

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