CFP BLOG

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Fourth of July WOD

CrossFit Pineville – CrossFit

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Warm-up

Lunge Complex x2

10 Forward + 10 Backward + 10 lateral each leg

Perform 3 World’s Greatest Stretch on each side between sets

then…

2 Rounds

5 HS Kick-up

10 Empty Bar Thrusters

Metcon

1776 (AMRAP – Rounds and Reps)

7 rounds

4 min AMRAP

17 Overhead Walking Lunge (45/25 plate)

7 HR Push-ups (Rx+ Strict HSPU)

6 Thrusters (135/95)

Rest 1 min b/t sets
*Start where you left off