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)