Independence Day!!

CrossFit

Independence Day (AMRAP – Reps)

Cash-in

x56 WallBall 20/14

x7 Bar Facing Burpees

x4 Deadlift @ 85% of DL Max

1776m Row

13min 50 sec Amrap
-56 WallBalls = # of Signatures on the Declaration of Independence

-7 Wall Balls = July

-4 DL = 4th

-1776m Row = Year 1776

-13min = Thirteen Stripes of the American Flag that represent the thirteen British colonies that declared independence from the Kingdom of Great Britain, and became the first states in the Union.

-50sec = 50 stars on the flag represent the 50 states of the United States of America.

Regardless of your political views or your personal opinions, this is a day that we celebrate to remember how blessed we are to live in this great country. This is one of the only places on the planet that that you have the freedom to do what ever you want.

And that all became true on July 4th, 1776. So do this workout with honor and grace towards every person that has ever done something for this great country that we live in!

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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