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INDEPENDENCE DAY WOD ...
Metcon
Settings
Location
(All)
CROSSFIT TRENCHES
Program
CrossFit
Open Gym
Date
Workout
HAPPY FOURTH OF JULY WEEKEND! - CROSSFIT TRENCHES
Class
(All)
7:30 AM CrossFit
9:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
HAPPY FOURTH OF JULY WEEKEND!
INDEPENDENCE DAY WOD – 7/4/1776 (Time)
For time:
7 rounds of:
4 Power Snatch 115/95
17 Wall-balls 20/14 (Rx: below parallel)
→ As soon as you complete the 7 rounds perform:
76 Push-ups (Rx: chest to the ground on all reps)
*Score is the time after finishing the push-ups*
Metcon (Time)
OPTIONAL:
For time:
7 Strict Pull-up
4 Man Makers 50/35
17 Weighted Russian Twists 20/14 med-ball
7 Shoulder Press 105/80 (no rack)
6 x 40 ft sprints
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 03, 2021
Clients:
Men / Women
All Clients
Leaderboard
INDEPENDENCE DAY WOD ...
John Berra
07/04/2017
13:57
Brian Conway
07/04/2017
15:09
P C
07/03/2021
15:13
Clients
1
Casey
Moore
7:30 AM CrossFit
15:13
1
P
C
7:30 AM CrossFit
15:13
2
Kevin
Kenny
7:30 AM CrossFit
17:02
3
Karl
Steinlage
9:00 AM CrossFit
18:40
4
Nick
Breeding
7:30 AM CrossFit
19:25
5
Alex
Mattock
9:00 AM CrossFit
21:00
6
Private
7:30 AM CrossFit
22:16
7
John
Markham
9:00 AM CrossFit
15:15
95lb snatch
8
Talion
Edwards
9:00 AM CrossFit
16:00
6 rounds
9
Heather
Zuber
9:00 AM CrossFit
18:53
14#wb, Scaled pushup and snatch
10
Natasha
Kramer
7:30 AM CrossFit
18:59
35#, 10# wallball
11
Valerie
Bayes
9:00 AM CrossFit
19:44
85lb snatch, 10 WB, RX pushups
12
Rachael
Cordero
9:00 AM CrossFit
21:46
65#, push ups to a box (half at 20" box, rest at 24")
13
Dan
Delmore
9:00 AM CrossFit
22:09
scaled pu half way 95lb snatch
14
Taylor
Cane
9:00 AM CrossFit
22:30
15
Babette
Kole
7:30 AM CrossFit
22:38
45# snatch
16
Sarah
Speis
7:30 AM CrossFit
24:17
55lb snatch Band on rig for push up
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