3
Jul

Happy Independence Day – Team WOD

By: ClintMaci Lowery Leave a Comment

Main – CrossFit

Let’s celebrate the Fourth of July by getting our sweat on with a Fun Team WOD! I encourage everyone to try and bring a friend or family member to come celebrate this holiday WOD with the CFOS Crew!!

DROM: Dynamic Range of Motion (No Measure)

Metcon (AMRAP – Rounds and Reps)

Team WOD:

9 AMRAP

– 200 meter

– Burpee Box Jump

Measure = #Burpees

Rest 2 Minutes

6 AMRAP

– 10 Kettlebell Swings

– Abmats

Measure = #ABMAT

Rest 2 Minutes

3 AMRAP

Farmer Walk (partner)

Measure = #Laps

Rest 1 Minutes

1 MInute Cash Out

Med Ball Toss 14/20

Add measures up = Total Score

Daily Thoughts

“There is no passion to be found in settling for a life that is less than the one you are capable of living” – Nelson Mandela

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