Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Game time!
Strength
Bench Press
Build to a heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout (Time)
Ireland
Freedom (RX’d)
Teams of 2
5 rounds: (each)
Partner 1:
200/175m Row
Partner 2:
10 Burpees
15 Wall Balls (20/14)
– Rotate once both have finished their stations –
Independence
Teams of 2
5 rounds: (each)
Partner 1:
175/150m Row
Partner 2:
10 Burpees
15 Wall Balls (14/10)
– Rotate once both have finished their stations –
Liberty
Teams of 2
5 rounds: (each)
Partner 1:
150/125m Row
Partner 2:
10 Up Downs
15 Wall Ball Thurster(10/8)
– Rotate once both have finished their stations –
Target time: 11-13 minutes
Time cap: 16 minutes
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)