Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (4 Rounds for reps)

“The Turkey Pardon”

Freedom (RX’d)

4 Rounds x AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs (24/20)

– Rest 4 Minutes Between Rounds

Round 1: 135/95 lb

Round 2: 115/85 lb

Round 3: 95/65 lb

Round 4: 75/55 lb

Independence

4 Rounds x AMRAP 4:

21/15 Calorie Row

15 Power Cleans

10 Burpee Box Jump Overs (24/20)

– Rest 4 Minutes Between Rounds

Round 1: 115/85 lb

Round 2: 95/65 lb

Round 3: 75/55 lb

Round 4: 65/45 lb

Liberty

4 Rounds x AMRAP 4:

15/12 Calorie Row

12 Power Cleans

10 Burpee Box Step Overs (24/20)

– Rest 4 Minutes Between Rounds

Round 1: 95/65 lb

Round 2: 75/55 lb

Round 3: 55/45 lb

Round 4: 45/35 lb

*3 Scores: Reps of Each AMRAP 4

Accessory (Weight)

4 sets:

100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)

*As heavy as possible while staying balanced during carry (no leaning)

Cooldown/Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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