July 3, 2024
0 minute read
Tucker Kistner

CrossFit WOD, July 4, 2024

CrossFit – Thu, Jul 4

Warm-up

General + Barbell Flow

100m run
0:20 deadlift
0:20 hang power clean
0:20 shoulder press
0:20 power clean
0:20 push press
0:20 clean and jerk
100m run

Primer

5 Clean and Jerks
200m Run
1 Rope Climb
200m Run
5 Burpees

Metcon

Team Glen (Time)

[Teams of 2]
For Time:
60 Clean & Jerks (135/95)
Run 1 mile
20 Rope Climbs
Run 1 mile
100 Burpees

*One partner working at a time, Run together.
*Score = time it takes to complete the workout

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