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