CROSSFIT TRENCHES – CrossFit
INDEPENDENCE DAY WOD – 7/4/1776 (Time)
For time:
7 rounds of:
4 Power Snatch 115/95
17 Wall-balls 20/14 (Rx: below parallel)
→ As soon as you complete the 7 rounds perform:
76 Push-ups (Rx: chest to the ground on all reps)
*Score is the time after finishing the push-ups*
Metcon (Time)
OPTIONAL:
For time:
7 Strict Pull-up
4 Man Makers 50/35
17 Weighted Russian Twists 20/14 med-ball
7 Shoulder Press 105/80 (no rack)
6 x 40 ft sprints