Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Travis!
Workout (3 Rounds for time)
2022 into 2023!
(0:00-12:00)
2022 Meter Row (rest until the 12:00 when finished)
(12:00-24:00)
AMRAP:
23 Lateral Burpees Over Dumbbell
23 Single Dumbbell Hang Snatches
23 Single Devils Press
(24:00-36:00)
2023 Meter Row
*Scoring is total reps. For every FULL minute you finish under the 12:00 window for both rows you score 10 additional reps. 11:01 or higher for either row is 0 reps counted towards your score. Here are a few more examples.
– 11:01 – 0 reps
– 11:00 – 10 reps
– 10:52 – 10 reps
– 9:52 – 20 reps
– 8:38 – 30 reps
– 7:32 – 40 reps
Optional Accessory (Checkmark)
Mayhem Mini-Pump – Arms/Core
3 Rounds for Quality:
10 Banded Pushups
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
100ft KB Overhead Walk (50L/50R)
Coodown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back