Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Katherine and Murph!
Workout
Workout (AMRAP – Rounds and Reps)
Affiliate Version of “Bike/5k”
Freedom (RX’d)
Teams of 2
20:00 AMRAP
200/160 Calorie Assault Bike (or 160/130 Echo)
3200m Run
** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **
Independence
Teams of 2
20:00 AMRAP
160/130 Calorie Assault Bike (or 130/100 Echo)
2400m Run
Liberty
Teams of 2
20:00 AMRAP
100/80 Calorie Assault Bike (or 80/65 Echo)
1600m Run
Target number of Rounds: 1 round
Minimum number of Rounds before scaling: 220/180 reps (this equals 2000m on the run)