Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Bench Press
Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8
Kashyyyk (6 Rounds for time)
FREEDOM (RX):
6 Sets:
48 Double Unders
12 Burpee Over Bar
6 Deadlifts (275/185)
-Rest 1:00 between sets-
(Scored by Time each set)
* Time Cap: 2 Minutes Per Set!
INDEPENDENCE (Intermediate):
6 Sets:
36 Double Unders
9 Burpee Over Bar
6 Deadlifts (225/155)
-Rest 1:00 between sets-
LIBERTY (Beginner):
6 Sets:
30 Single Unders
8 Up -Downs
8 Dumbbell Deadlifts (moderate)
-Rest 1:00 between sets-
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Seated QL Stretch
Pigeon Stretch
Band Wrist Mobilization
Optional Accessory (Checkmark)
3 sets
30 Weighted Russian Twists
1:00 Side Plank (each side)
-rest 1:00 between sets-
Dumbbell Russian Twist
Side Plank