CrossFit – Wednesday, July 4th, 2018

Workout of the Day 

-Fourth of July-

Workout 1 (Gymnastics)

20-19-18-17….. 4-3-2-1 for time of:
Burpees

*Run 400 meters after each set of burpees. If you have a 20#/14# vest, wear it.
*Proposed time cap: 60 minutes

Workout 2 (Balanced)

Hotshots 19

Six rounds for time of:
30 Air Squats
19 Power Cleans, 135/95
7 Strict Pull ups
400 meter Run

Workout 3 (Weightlifting)

Alexander

Five rounds for time of:
31 Back Squats, 135/95
12 Power Cleans, 185/135

Mobility is key to keep going throughout the WOD