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)

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