Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Jason!

Strength

Deadlift

3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Workout (5 Rounds for reps)

Nachos

Freedom (RX’d)

5 sets

2:00 AMRAP

16 Single Dumbbell Alt Lunge (50/35)

12 Toes to Bar

Max Calorie Assault Bike in remaining time

– 1 min rest between sets-

Independence

5 sets

2:00 AMRAP

16 Single Dumbbell Alt Lunge (35/20)

8 Toes to Bar

Max Calorie Assault Bike in remaining time

– 1 min rest between sets

Liberty

5 sets

2:00 AMRAP

16 AlternatingLunges

10 Hanging Knee Raises

Max Calorie Bike Erg in remaining time

1 min rest between sets

Target number of Calories (total): 80/65+

Minimum number of Calorie (total) before scaling: 60/48

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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