Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout
Workout (3 Rounds for reps)
Sloth
Freedom (RX’d)
7:00 Amrap
800 Meter Run
Max Dumbbell Snatch (50/35)
-@10:00-
7:00 Amrap
800 Meter Run
Max Strict Handstand Push Ups
-@20:00-
7:00 Amrap
800 Meter Run
Max Burpee Box Get Overs (30/24)
Score is # of reps of the second movement. Do not include the Runin your score.
Independence
7:00 Amrap
600 Meter Run
Max Dumbbell Snatch (35/20)
-@10:00-
7:00 Amrap
600 Meter Run
Max Handstand Push Ups
-@20:00-
7:00 Amrap
600 Meter Run
Max Burpee Box Get Overs (24/20)
Liberty
7:00 Amrap
400 Meter Run
Max Dumbbell Snatch (light)
-@10:00-
7:00 Amrap
400 Meter Run
Max Push Ups
-@20:00-
7:00 Amrap
400 Meter Run
Max Up Down + Box Step Up (24/20)
TARGET SCORE
Target number of reps each set:
Dumbbell Snatch: 20+ reps
Strict Handstand Push Ups: 20+ reps
Burpee Box Get Overs: 20+ reps
Minimum number of reps before scaling:
Dumbbell Snatch: 15 reps
Strict Handstand Push Ups: 15 reps
Burpee Box Get Overs: 15 reps
Mobility
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)