Mallard Crossfit – CrossFit
Workout
The Search for Spock (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (50/35)
Dumbbell Step Back Lunges (50/35)
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders
* Score is the max rounds of Wall Walks and Double Unders
Independence
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches (35/25)
Dumbbell Step Back Lunges (35/25)
-in remaining time-
Max Rounds:
1 Wall Walk
35 Double Unders
Liberty
15:00 AMRAP
5-10-15-20
Alt Hang Dumbbell Snatches (light)
Dumbbell Box Step Up (light)
-in remaining time-
Max Rounds:
2 Inch Worms
35 Single Unders
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 3 rounds
Strength/Accessory
Accessory (Checkmark)
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
