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)

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