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

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