HBD America 2015!

CrossFit Reality – CrossFit

Let’s celebrate the signing of the Declaration of Independence, the start of the American Revolution and the birth of this great country we call home — the United States of America! Happy 239 USA!!

Warm-up

(No Measure)

7 air squats

4 push ups

2 pull ups

0 deadlifts (575/485)

15 sit ups

Metcon

Metcon (Time)

700m Run (only once)

then

4 Rounds

1 Gymnastic Choice*

7 Medball Clean + 7 MB OHS (20/14)

7 Plate Burpees + 7 Plate Pushups (45#)

6 Toes to Bar

then (only once)

2 Wall Walks

39 KB Swing (1.5/1.0) – American

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*Gymnastic Choice =

Bar Muscle-up, Bar Pullover,

Ring Muscle-up or Rope Climb (try a different one each round)

— Scaled is 10 Jumping Pull-ups

Plate Burpees = jump onto plate

Plate Pushups = toes on plate