Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Clean
10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes
Workout
Workout (AMRAP – Rounds and Reps)
“Roads? Where we’re going, we don’t need roads.”
Teams of 2
Freedom (RX’d)
18:00 Amrap
Partner 1:
400m Row
Partner 2:
Round 1: 25 Stick sit-ups
Round 2: 25 V-Ups
– Switch when both are complete, alternate between GHD’s and V-Ups every round.
Teams of 2
Independence
18:00 Amrap
Partner 1:
350m Row
Partner 2:
Round 1: 20Stick sit-ups
Round 2: 20 Alternating V-Ups
– Switch when both are complete, alternate between GHD’s and V-Ups every round.
Teams of 2
Liberty
18:00 Amrap
Partner 1:
300m Row
Partner 2:
Round 1: 20 Sit-ups
Round 2: 15 Alternating V-Ups
– Switch when both are complete, alternate between GHD’s and V-Ups every round.
Target number of Rounds: 3+ rounds
Minimum number of Rounds before scaling: 2.5 rounds
Mobility
Mobility (Checkmark)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)