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)


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)


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