4th of July – “1776”

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

1:00 Banded Hip Distraction

1:00 Foam Roll Calves/Quads

then…

2-3 Sets:

15 Plate Hops

10 Kang Squats

5 Inchworm

10 DB Strict Press (5/Arm)

Metcon

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