Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Jake!
Workout (AMRAP – Reps)
Habanero
Freedom (RX’d)
12 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar
(KG conv: 52/36)
Independence
AMRAP 12 Minutes
1-3-5-7-9….
Power Cleans (95/65)
Front Squats (95/65)
Burpee Over Bar
(KG conv: 43/29)
Liberty
AMRAP 12 Minutes
1-3-5-7-9….
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
Up Downs
Target number of reps: 108+ reps (finish the round of 11)
Minimum number of reps before scaling: 75 reps (finish the round of 9)
Accessory (Weight)
4 sets for Quality
100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)
– rest as needed between sets-
(conv: 30m)
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)