Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Trey!
Strength
Snatch
Build to a Heavy Single (10-12 minutes)
* Rest as needed between sets *
Workout (AMRAP – Rounds and Reps)
Quantumania
Freedom (RX’d)
14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (20/14)
(KG conv: DB 32.5/22.5, WB 9/6)
Independence
14:00 AMRAP
4 Burpees to 6 inch target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (14/10)
(KG conv: DB 22.5/15, WB 6/4)
Liberty
14:00 AMRAP
4 Up Downs
6 Alternating Dumbbell Cleans (light)
8 Wall Ball Thrusters (light)
Target number of Rounds: 10+ Rounds
Minimum number of Rounds before scaling: 7 Rounds
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)