Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout (3 Rounds for reps)
The Land Before Time
Freedom (RX’d)
7:00 Max CalRow
-1:00 rest-
7:00 Max CalBike Erg
-1:00 rest-
7:00 AMRAP of:
– 10 Push Ups
– 20 Alternating Lunges
– 30 Double Unders
Independence
7:00 Max CalRow
-1:00 rest-
7:00 Max CalBike Erg
-1:00 rest-
7:00 AMRAP of:
– 10 Push Ups
– 20 Alternating Lunges
– 30 Double Unders
Liberty
7:00 Max CalRow
-1:00 rest-
7:00 Max CalBike Erg
-1:00 rest-
7:00 AMRAP of:
– 10 Bar Push Ups
– 20 Alternating Lunges
– 45 SingleUnders
Score each round individually. Each calorie will equal 1 repetition.
Strength Accessory
Hang Power Snatch
Every minute (10:00)
1 Hang Power Snatch (Build up in weight as form allows)
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)