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 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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