Main – CrossFit

HAPPY 4th Of July!
Team WOD @ 10 a.m.

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Warm-up

4th of July Warm-up (No Measure)

400 M Run
4 Rounds of:
4 pull ups
4 push ups
4 air squats
4 ring dips
4 over head squats w/ PVC
4 hand stand push ups
After 4 rounds, End w/ 400 M Run

Stretch & Mobilize

Metcon

Metcon (Time)

4 RFT
289 DUBS
50 JUMPING SQUATS
40 PUSH PRESS 45/35
30 BOX JUMP 24/20
20 PUSH UPS
10 PULL UPS
5 BURPEES

7 MOVEMENTS, 4 ROUNDS = 1776 REPS

IN TEAMS OF 3 – ONE PERSON WORKING AT A TIME WHILE THE OTHER 2 REST