Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Happy Birthday Zach! Pictured in Murph 2021!

Workout (AMRAP – Rounds and Reps)

1977

Freedom (RX’d)

29:00 AMRAP:

Team of 2:

Partner 1: 400 Meter Run

Partner 2: AMRAP

19 Box Jump Overs (24/20)

7 Hang Cleans(95/65)

7 Pull-ups

Independence

9 Rounds for Time:

Team of 2:

Partner 1: 300 Meter Run

Partner 2: AMRAP

19 Box Step Ups(24/20)

7 Hang Cleans(75/55)

7 Jumping Pull-ups

Liberty

9 Rounds for Time:

Team of 2:

Partner 1: 200 Meter Run

Partner 2: AMRAP

19 Box Step Ups(20/16)

7 Hang Cleans(45/35)

7 Ring Rows

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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