Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout (Time)
Swordfish
Freedom (RX’d)
Teams of 2
10 Rope Climbs (Or 30 Strict Pull Ups)
30 SyncroBurpee Box Jumps (24/20)
300 Wall Balls (20/14)
30 SyncroBurpee Box Jumps (24/20)
10 Rope Climbs (Or 30 Strict Pull Ups)
Independence
Teams of 2
8 Rope Climbs (Or 24 Strict Pull Ups)
24Syncro Burpee Box Step Overs (24/20)
240 Wall Balls (20/14)
24 Syncro Burpee Box Step Overs (24/20)
8 Rope Climbs (Or 24 Strict Pull Ups)
Liberty
Teams of 2
12 Zombie Climbs (Or 30 Jumping Pull Ups)
20 Syncro Up Down + Box Step Up (low)
200 Wall Ball Thrusters (light)
20 Stncro Up Down + Box Step Up (low)
12 Zombie Climbs (Or 30 Jumping Pull Ups)
Target time: sub 25 minutes
Time cap: 30 minutes
Optional: Mayhem Mini-Pump (Checkmark)
Mayhem Mini-Pump: Leg Day
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Lying DB Hamstring Curl @ Moderate weight – maintain control and quality RPE 7
10 Back Racked Bar Box Step-Ups @ moderate weight – maintain quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)