Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Good luck Jayce, Nick and Alex! 615 Throwdown in Nashville, TN and the Summit CrossFit Competition in Asheville!
Workout (Time)
Ford
Freedom (RX’d)
Teams of 2
100 Lateral Barbell Burpees (split as desired)
80/64 Calorie Row (split as desired)
60 Clean and Jerks (135/95) (split as desired)
Optional Accessory (4 Rounds for time)
Mayhem Mini-Pump: Shoulder/Glutes
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Single Arm DB Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-Rest 3 min b/t round-
Seated Single Arm DB Press
Leaning Lateral Raise
Hip Extension
Deficit Sumo DB/KB Deadlift
Coodown/Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)