Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength/Accessory
Deadlift
Build to a heavy 3 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout
Workout (AMRAP – Rounds and Reps)
Frogger
Freedom (RX’d)
15:00 Amrap
Teams of 2:
Partner 1 – 200m Run
Partner 2 – 10/8 Calorie Assault Bike (Or 8/7 Calorie Echo)
Together – 10 Syncro Wall Ball Sit Ups (20/14)
(KG conv: 9/6 WB)
Independence
15:00 Amrap
Teams of 2:
Partner 1 – 150m Run
Partner 2 – 8/7 Calorie Assault Bike (Or 7/6 Calorie Echo)
Together – 10 Syncro Wall Ball Sit ups (14/10)
(KG conv: 6/4 WB)
Liberty
15:00 Amrap
Teams of 2
Partner 1 – 100 m Run
Partner 2 – 7/6 Calorie Assault Bike (Or 6/5 Calorie Echo)
Together – 10 Syncro Sit ups
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds