4th of July – 1776

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Crossover Symmetry Activation


3:00 Assault Bike

10 Banded Lateral Side Steps

(Each Way)

10 Banded Monster Walks

10 Banded Air Squats

10 Pushups

10 DB Strict Press (Each Arm)


1776 (Time)

Complete 4 RFT of:

289 M. Run

50 Squats

40 Push Press (45/35)

30 Box Jumps (24/20)

20 Pushups

10 OH Lunges (45/25)

5 Burpees

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