Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Strength

Power Snatch

Every Minute (10:00)

5 Power Snatch

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

Workout (Time)

Funnel Cake

Freedom (RX’d)

Teams of 2: 5 sets (each)

8×25’ Shuttle Sprints

8 Burpee Box Jump Overs (24/20)

-Rest 1:1 between sets-

(KG conv: 8x8m Shuttle Sprints)

Independence

Teams of 2: 5 sets (each)

8×25’ Shuttle Sprints

6 Burpee Box Jump Overs (20/16)

Rest 1:1 between sets

(KG conv: 8x8m Shuttle Sprints)

Liberty

Teams of 2: 5 sets (each)

6×25’ Shuttle Sprints

6 Up Down + Box Step Up (20/16)

Rest 1:1 between sets

(KG conv: 6x8m Shuttle Sprints)

Target time each set: 1:20-1:40

Time cap each set: 2 minutes

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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