Wed, 07/04/2018

July 3, 2018

Due to the 4th of July Holiday, we only have 1 class today starting at 9am.

 

 

 

 

 

"7/4/1776"

 

7 Rounds for time:

 

4 Power Cleans (185/135)

17 Push-Ups

 

then:

76 Wall Balls

 

then:

242 DU's

 

Partner Option:

 

Alternate movements for 7 rounds and switch movement the next round

 

For example, round 1 (athlete A does power cleans, athlete B does push-ups) round two (athlete B does power cleans, athlete A does push-ups). Split wall balls and double unders any way you want. Only one athlete works at a time.

 

Patriot Partner Option:

 

Pick a partner and do the workout head to head. Each athlete does the complete workout but you cannot move on to the next movement until both partners are done.

 

L2

Sub 242 singles or 242 lateral jumps over your bar

 

L1

Sub air squats or med ball front squats for wall balls

 

 

 

Notes:

In Congress, July 4, 1776.  The unanimous Declaration of the thirteen United States of America:  We hold these truths to be self-evident, that all Men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

 

 

 

On the patriot partner wod, both athletes may work at the same time but you only get one barbell. Both athletes use the same weight. One can be doing push-ups while the other does cleans. You can use two wall balls and two jump ropes and work at the same time.

 

 

Please reload

  • White Twitter Icon
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
CFIV

​©2008 - 2019 CrossFit Inland Valley LLC.

All rights reserved.​

crossfitinlandvalley.com