Independence WOD

CrossFit ThunderDome – CrossFit

Metcon

July 4th WOD (Time)

For Time

3057 lbs HCTOH

~~~

29-18-9

KB Swings 53,35(70,44)

Box Jumps 24,20

~~~

7-4

Strict Pull Ups (RMU)

Push Ups (SD-HSPU -4,-3)

~~~

1776m on AB

Metcon (Time)

For Time w/Partner

3057 lbs HPCTOH

~~~~~~~~~

29-18-9

KB Swings 53,35

Goblet Squats

~~~~~~~~~

7-4

Strict Pull Ups (MUs)

Push Ups (S-HSPU)

~~~~~~~~~

13 SC Thrusters – Same #

~~~~~~~~~

1776m on Rower

Partners will split the HPCTOH, SCT and Row.

All reps on the 29-18-9 and 7-4 will be performed by each partner.

Metcon (Time)

For Time w/Partner

3057 lbs HPCTOH

~~~~~~~~~

29-18-9

KB Swings 53,35

Goblet Squats

~~~~~~~~~

7-4

Strict Pull Ups (MUs)

Push Ups (S-HSPU)

~~~~~~~~~

13 SC Thrusters – Same #

~~~~~~~~~

1776m on Rower

Partners will split the HPCTOH, SCT and Row.

All reps on the 29-18-9 and 7-4 will be performed by each partner.

Metcon (Time)

For Time w/Partner

3057 lbs HPCTOH

~~~~~~~~~

29-18-9

KB Swings 53,35

Goblet Squats

~~~~~~~~~

7-4

Strict Pull Ups (MUs)

Push Ups (S-HSPU)

~~~~~~~~~

13 SC Thrusters – Same #

~~~~~~~~~

1776m on Rower

Partners will split the HPCTOH, SCT and Row.

All reps on the 29-18-9 and 7-4 will be performed by each partner.