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)

()

Leave a Reply

%d bloggers like this: