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 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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