Workout 7.4.16

Nickname: AMERICA!!

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=EEHG8yFdAdc

Warm-up

2 rounds

200m run

10 ohs

10 situps

10 iron crosses

10 scorpions

10 push-ups

10 pullups

25 double unders

Buy In

Say the Pledge of Allegiance

WOD

The United States Of America (Time)

Partner WOD for time

4 rounds

7 rope climbs

50 AMERICAN KB swings 70/50

13 Bear Complex 115/75

56 Pull-ups

444m row
Break up reps any way with a partner. One person works while the other rests.

4 rounds= 4th day

7= July

50= states

13= OG colonies

56= signers of declaration

444= 1776m after 4 completed rounds

Feature Video

CrossFit Class Workout