Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
The Final Toll + The Run (2 Rounds for time ↓ shorter is better)
FREEDOM (RX):
30 Dumbbell Bench (50s/35s)
200 Double Unders
100ft Dumbbell Farmers Lunge (50s/35s)
-Rest until 10:00-
For Time:
2 Mile Run
(Scored by Time each set)
(KG conv: 22.5/15 DBs)
INDEPENDENCE (Intermediate):
30 Dumbbell Bench (35s/25s)
200 Double Unders
100ft Dumbbell Farmers Lunge (35s/25s)
-Rest until 10:00-
2 Mile Run
(KG conv: 15/10 DBs)
LIBERTY (Beginner):
30 Dumbbell Bench (light)
200 Single Unders
50ft Single Dumbbell Lunge (light)
-Rest until 10:00-
1 Mile Run
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Foot Smash w/Lacrosse Ball
1:00 Band Bicep Stretch
1:00 Open Book
*Rest as needed between sides, movements and sets.
Band Bicep Stretch
Open Book
Optional Accessory (Checkmark)
3 sets
12 Seated Alternating Dumbbell Strict Press @ RPE 6/10 (reps are per side)
10 Tricep Dumbbell Kick Backs @ RPE 6/10
-rest 1:00 between sets-
Seated Alternating Dumbbell Strict Press – using kettlebells
Single Arm Tricep Kickbacks
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
Shoulders Global 1 min
Calf Stretch In Downward Facing Dog 1 min
GOWOD Premium: Unlock better CrossFit performance with mobility routines personalized to your needs. Click the link below and use code MH20KEBDO to receive 20% off.
Get GOWOD Premium