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Clinch Valley CrossFit – CrossFit

Malon

Unjust Burden (AMRAP – Rounds and Reps)

AMRAP 15:

120 Double Unders

90′ Farmers Carry (53s/35s)

Clinch Valley CrossFit – CrossFit

All-Star Special (Time)

For Time:

3 Rounds:

12 Thrusters (95/65)

12 Pull-ups

800 Meter Run

3 Rounds:

9 Thrusters (115/85)

9 Chest to Bar Pull-ups

800 Meter Run

3 Rounds:

6 Thrusters (135/95)

6 Bar Muscle-ups

800 Meter Run

Clinch Valley CrossFit – CrossFit

Max

The Flip Side (Time)

For Time:

3 Rounds:

21 Handstand Push-ups

12 Power Snatches (95/65)

Directly Into…

3 Rounds:

21 Lateral Barbell Burpees

12 Power Snatches (95/65)

Clinch Valley CrossFit – CrossFit

Dail and Tim

Wheelie Good Friends (Calories)

Teams of 2

AMRAP 20:

Minute 1: Partner 1 Max Calorie Bike

Minute 2: Partner 2 Max Calorie Bike

Tabata Midline (No Measure)

4 Rounds at Each Station:

20 Seconds of Work

10 Seconds of Rest

Tabata Side Plank (Right)

Tabata Side Plank (Left)

Tabata Hollow Hold

Tabata Plank

Tabata Pumptown (No Measure)

4 Rounds at Each Station:

20 Seconds of Work

10 Seconds of Rest

Tabata Dumbbell Curls

Tabata Tricep Extensions

Tabata Bent Over Rows

Tabata Strict Press

CV Bulletin

Today is Bring a Friend Thursday! Each of our 8 classes are FREE to friends and family. Send them to clinchvalleycrossfit.com to complete the online waiver prior to arriving to save them time at the gym!

Clinch Valley CrossFit – CrossFit

Tyson, Zach, and Will

Hanging By A Moment (Time)

5 Rounds:

60 Double Unders

9 Hang Power Cleans (155/105)

4-8-12-16-20 Strict Pull-ups

Rest 1 Minute After Each Round

Clinch Valley CrossFit – CrossFit

Ball Don’t Lie (Time)

For Time:

150 Wall Balls (20/14)

On the 2:00, Starting at 0:00:

18/14 Calorie Row

Clinch Valley CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

100′ Handstand Walk

90 Double Unders

CV Bulletin

Happy Birthday, Jessica Foster!

Clinch Valley CrossFit – CrossFit

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

CV Bulletin

Today’s Schedule:

5:30am

6:30am

7:30am

Happy Birthday, Missy Sanders!

Clinch Valley CrossFit – CrossFit

Front Squat (5-5-5-3-3-3-1-1-1)

Metcon (Time)

For Time:

400 Meter Run

40 Wall Balls (20/14)

400 Meter Run

CV Bulletin

On Friday, September 10th, there will only be A.M. Classes. The gym will be closed during Noon and the evening classes for competition set-up and the volunteer meeting.

Happy Birthday, Travis Freeman!

Clinch Valley CrossFit – CrossFit

Metcon (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

12 Dumbbell Hang Power Cleans (50s/35s)

9 Burpee Box Jumps (24″/20″)

Score: Slowest Round