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 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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