Indepence Day WOD

CrossFit ThunderDome – CrossFit

Warm-up

(No Measure)

Run / DU / Mountain Climbers

Push Ups / Burpees

Sit Ups / V-Ups

High Knees – Broad Jumps

Air Squats – Lunges

Metcon

Metcon (Time)

Chipper WOD For Time

Teams of 2

1776 meter Row

(56) 29-18-9

KB Swing 53,35

Goblet Squats 53,35

13 Burpee Box Jumps 24,20

3057 lbs Dead Lift or Cleaned (Overhead)

7-4

Hand Stand Push Ups (With Partner)

Push Ups

Metcon (No Measure)

150 DU’s

150 Wall Ball

150 Sit Ups