Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Clean
Squat Clean
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Workout (AMRAP – Reps)
Kang the Conqueror
Freedom (RX’d)
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Burpee Step Over (2x 50/35 to 20”)
(KG conv: DB 22.5/15)
Independence
15 minute AMRAP:
5-4-3-2-1
Strict Pull Up (use minimal band or box assistance if needed)
Dumbbell Burpee Box Step Over (2×35/25 to 20”/16”)
(KG conv: DB 15/10)
Liberty
15 minute AMRAP:
5-4-3-2-1
Ring Row
Single Dumbbell Burpee Box Step Over (Light to 20”)
Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)
Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme)
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)