Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout (AMRAP – Rounds)
Narwhal
Freedom (RX’d)
EMOM 28:00 Minutes
1: 4 Bar Muscle Ups or (6 Burpee Pull-ups)
2: 10Shuttle Runs (25ft)
3: 15 Wall-Balls (20/14)
4: 15/12 Calorie Bike
Independence
EMOM 28:00 Minutes
1: 3 Bar Muscle Ups (Or 4 Burpee Pull-ups)
2: 10 Shuttle Runs (25ft)
3: 15 Wall-Balls (14/10)
4: 12/10 Calorie Bike
Liberty
EMOM 28:00 Minutes
1: 8 Jumping Pull-ups or Ring Rows
2: 8 Shuttle Runs (25ft)
3: 10 Wall-Balls (10/8)
4: 10/8 Calorie Bike
Score: For each successfully completed all reps for a movementmovement the athlete scores 1 “round”. The maximum number of rounds is 28 which is also the maximum score.
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Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose