4.Jul.2018

Happy Independance Day!

On a long list of reasons to be beyond thankful we are a FREE Nation, one of the reasons on our list, is the Freedom To WOD! With that being said, just a quick reminder that we only have ONE class today at 9am! If you purchased our Crossfit Five Cities Freedom Series, make sure to wear that and #Represent! If not, dress proudly in the colors of our amazing flag!

Let Freedom Ring! 'Merica!

For time:

1 mile run

16alt db snatches (50/35)

16 T2B

800m run

12/side; SA DB pushpress

12 T2B

600m run

8/side; SA DB OH walking lunges

8 T2B

400m run

40 double unders

20 burpees

*must use same DB for all movements

*40min time cap

For time:

1 mile run

16alt db snatches (50/35)

16 T2B

800m run

12/side; SA DB pushpress

12 T2B

600m run

8/side; SA DB OH walking lunges

8 T2B

400m run

40 double unders

20 burpees

*must use same DB for all movements

*40min time cap