Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Frits! Open 22.3!
Strength
Deadlift
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout (AMRAP – Rounds and Reps)
Cory & Topanga
Freedom (RX’d)
18:00 Amrap
Teams of 2
500/450m Row
50 Double Unders
*Rower is always occupied*
Individual Option:
5 sets
500/450m Row
50 Double Unders
– Rest 1:00 between sets –
Independence
Teams of 2
18:00 Amrap
450/375m Row
35 Double Unders
Rower is always occupied
Liberty
Teams of 2
18:00 Amrap
300/250m Row
50 Single Unders
Rower is always occupied
Target number of Rounds each: 5+ rounds
Minimum number of Rounds (each) before scaling: 4 rounds
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back