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)