4
Jul
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
——————————————
*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