Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Deadlift
5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes
Workout (AMRAP – Rounds and Reps)
Not My Gumdrop Buttons
AMRAP 25:00
Freedom (RX’d)
Teams of 2:
– 20/15 Calorie Row
– 2 Rope Climbs
– 20 Stick Sit-ups
AMRAP 25:00
Independence
Teams of 2:
– 15/12 Calorie Row
– 1 Rope Climbs
– 15 Stick Sit-ups
AMRAP 25:00
Liberty
Teams of 2:
– 12/10 Calorie Row
– 2 ZombieClimbs
– 12 Abmat Sit-ups
*One partner completes a full round at a time while the other rests
**Score is the rounds and reps completed by the team
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)