Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Partner Week!

Workout (2 Rounds for reps)

Wahoo

Teams of 2:

Freedom (RX’d)

10 min AMRAP

50/40 Calorie Bike

Max Reps Lateral Bar Burpees

-rest 3:00-

10 min AMRAP

50 Lateral BarBurpees

Max Calorie Bike

Independence

10 min AMRAP

40/32 Calorie Assault Bike

Max Reps Lateral BarBurpees

-rest 3:00-

10 min AMRAP

40 Lateral Bar Burpees

Max Calorie Assault Bike

Liberty

7 min AMRAP

30/24 Calorie Bike

Max Reps Up Downs

-rest 3:00-

7 min AMRAP

30 Up Downs

Max Calorie Bike

Mayhem Mini-Pump – Core (Checkmark)

4 rounds:

15 GHD Sit-ups

10 Ab wheels

:45 sec Face up Chinese Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

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