Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (Time)

Donkey + Dragon

Freedom (RX’d)

Teams of 2

For Time

2000/1750 Meter Bike

30 Front Squats (185#/125#)

2000/1750 Meter Bike

24 Front Squats (185#/125#)

2000/1750 Meter Bike

18 Front Squats (185#/125#)

Target time: 17 – 19 minutes

Time cap: 24 minutes

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Chest and Triceps

4 rounds:

10 Barbell Bench Press @ moderate weight – maintain quality

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Coodown/Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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