Independence Day WOD – Rize Nation Athletics

Independence Day WOD

3
Jul

Independence Day WOD

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Coach led warm up.

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1: Metcon (Time)

“Independence Day WOD”

2 Rounds for time:

400m run

40 Air squats

40 Push ups/HSPU

04 Pulls to stand/Rope climbs

400m Run

40 Air squats

40 Sit ups/T2B

04 Pulls to stand/Rope climbs

Extra: Metcon (Time)

10 Box jump overs for time:

12 KB swings

12/10 Bike cals

01…+ Box jump over

*Box jump overs go up by 1 in every round.

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