WOD

CrossFit VU – CrossFit

US Independence Day, commonly known as the Fourth of July, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence (from the Kingdom of Great Britain) on July 4, 1776.

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Warm-up

Coach will lead warm up

Metcon

Team 1776 (Time)

For Time (in a Team of Two OR Three)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Ball Slams (30/20 lb)

Push Press (95/65 lb)
As a team, complete a total of 1776 reps of all movements, in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

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