WOD 4th of July

CrossFit Silos – CrossFit

Warm-up

I AM THE CrossFit (No Measure)

50 Singles

10 Ring Rows

10 Burpees

50 Singles

10 Push-ups

10 Squats

40′ Frankenstein

Coaches Choice for hip opener and quad stretch, then:

50 Doubles, or 100 Singles

10 Pull-ups

10 Kipping Swings

10 Hollow Rocks

10 Superman

Metcon

“1776” (Time)

“1776”
In teams of 3 do 1,776 reps of any combo.
No more than 200 reps of any one movement.
Everyone must do at least 10 reps of every single movement.
Everyone can work at the same time, on any movement they wish.
Air Squats
Burpees
Double unders
Kb swings
Push ups
Sit ups
Pull ups
Box jumps
Row for calories
Wall balls

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