Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Malon!

Strength

Power Clean + Push Jerk

Every Minute (10:00)

5 Power Clean and Push Jerks

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout (Time)

Honda

Freedom (RX’d)

3 rounds

20 Handstand Push Ups

30 Toes to Bar

50’ Front Rack Walking Lunge (95/65)

(KG conv: 43/29)

Independence

3 rounds

15 Handstand Push Ups

20 Toes to Bar

50’ Front Rack Walking Lunge (75/55)

(KG conv: 34/25)

Liberty

3 rounds

20 Dumbbell Push Press

20 Hanging Knee Raises

50’ Single Dumbbell Walking Lunge (light)

Target time: 12-14 minutes

Time cap: 16 minutes

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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