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

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