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.

()

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

Leave a Reply