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)

()

Leave a Reply