Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
HAPPY BIRTHDAY RYAN!
HAPPY BIRTHDAY LAKIN!
Workout (10 Rounds for time)
Ghost Pepper
Freedom (RX’d)
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
(KG conv: 61/43)
Independence
10 sets:
10 Deadlifts (115/80)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
(KG conv: 52/36)
Liberty
10 sets:
10 Kettlebell Sumo Deadlifts (light)
10 Bar Push Ups
50m Sprint (Or 4x25ft Shuttle Run)
-Rest 2 minutes between sets-
Target time each set: sub 1:15
Time cap each set: 2 minutes
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)