Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Nick Monday – The Open!


Bench Press

Building to a heavy single in 10-12 minutes

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (Time)

General Motors

Freedom (RX’d)

100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)

*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*


80/65 Calorie Assault Bike (Or 65/50 Calorie Echo Bike)

Every minute on the minute perform 5 Burpee to Plate (10lb Hi-Temp)


75/60 Calorie Bike Erg

Every minute on the minute perform 5 Up Downs

Target time each set: 8-10 minutes

Time cap each set: 15 minutes

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)


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