Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
DAIL!
Workout (2 Rounds for time)
Banana Pepper
Freedom (RX’d)
3 rounds
8 Overhead Squats (115/80)
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14)
(KG conv: barbell 52/36, WB 9/6)
Independence
3 rounds
8 Overhead Squats (95/65)
18 Pull-ups
-at 10 minutes-
3 rounds
8 Power Snatch (95/65)
24 Wall Balls (14/10)
(KG conv: barbell 43/29, WB 6/4)
Liberty
3 rounds
12 Dumbbell Front Squats (light)
15 Jumping Pull-ups
-at 10 minutes-
3 rounds
12 Alternating Dumbbell Snatch (light)
15 Wall Ball Thrusters (light)
Target times:
Set 1: 3:45-4:45
Set 2: 4:00-5:00
Time cap each set: 7 minutes
Accessory (Time)
For Time:
100 Abmat Sit Ups
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)