Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Jason! Open 22.3!

Strength

Back Squat

5 Back Squat x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (AMRAP – Rounds and Reps)

Mr. Feeny

Freedom (RX’d)

16 min AMRAP

14 Alternating Hang Dumbbell Clean and Jerk (50/35)

12 Burpee Over Dumbbell

10 Toes to Bar

(KG conv: 22.5/15)

Independence

16 min AMRAP

12 Alternating Hang Dumbbell Clean and Jerk (35/25)

10 Burpee Over Dumbbell

8 Toes to Bar

(KG conv: 15/10)

Liberty

16 min AMRAP

10 Alternating Hang Dumbbell Clean and Push Press (light)

8 Up Downs

6 Hanging Knee Raises

Target number of Rounds: 6+ Rounds

Minimum number of Rounds before scaling: 4.5 Rounds

Mobility (Checkmark)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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