Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Glo, April and Jessica!!!
Strength/Accessory
Snatch
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
Workout
Workout (2 Rounds for time)
Affiliate Version of “Intervals”
Freedom (RX’d)
2 sets:
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
-rest until 10:00, perform second set reversed-
Independence
2 sets:
21 Box Jump Overs (20/16)
12/10 Calorie Row
9 Burpee Box Get Overs (24/20)
21 Box Jump Overs (20/16)
12/10 Calorie Row
9 Burpee Box Get Overs (24/20)
-rest until 10:00, performe second set reversed-
Liberty
2 sets:
21 Box Step Ups (20/16)
10/8 Calorie Row
9 Up Down Box Step ups (24/20)
21 Box Step Ups (20/16)
10/8 Calorie Row
9 Up Down Box Step ups (24/20)
-rest until 10:00, performe second set reversed-
Target time each set: 5-7 minutes
Time cap each set: 8 minutes