WODs

CrossFit WOD, July 4, 2020

By June 28, 2020No Comments

Independence Day

Warm-up
Warm-up
Coach’s Choice

200m Run Together
10 KB Deadlift
10 Step-ups
10 Down dog to Seal
10 Air Squats
10 Russian Swings
10 Box Jumps
5 Hip Snaps
5 Thrusters
5 Burpees
10 Wall Balls

Metcon
Partner Whitten (Time)
5 Rounds for time: 50 Min Cap
w/ a Partner

22 Russian KB Swing 70/53#
22 Box Jumps 24/20"
400m Run (together)
22 Burpees
22 Wall Balls 20/14#

We continue our July 4th tradition!