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)