HAPPY FOURTH OF JULY WEEKEND!

CROSSFIT TRENCHES – CrossFit

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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

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