Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Strength

Deadlift (Build to a heavy single in 10-12 minutes)

Workout (Time)

Mazda

Freedom (RX’d)

Teams of 2

6 sets (each/1:1)

150ft Dumbbell Farmer Carry (50s/35s)

6 High Box Jumps (36/30)

Independence

Teams of 2

6 sets (each/1:1)

150ft Dumbbell Farmer Carry (40s/30s)

6 Box Jumps (30/24)

Liberty

Teams of 2

6 sets (each/1:1)

100ft Dumbbell Farmer Carry (35s/20s)

10 Box Step Ups (24/20)

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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