Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Back Squat
Build up to a 1RM Back Squat
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
FREEDOM (RX):
1000 Meter Row
50 Thrusters (45/35)
30 Pull- Ups
(Score By time)
*Time Cap: 12 Minutes!
INDEPENDENCE (Intermediate):
1000 Meter Row
50 Thrusters (35/25)
25 Pull-Ups
LIBERTY (Beginner):
800 Meter Row
40 Single Dumbbell Thrusters (Light)
20 Ring Rows
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and set
Couch Stretch