Day

July 3, 2015
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...
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Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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