Wednesday 7.04.18

Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 1000 meters

set up and do 5-10 reps of each movement from today’s Metcon

WOD

TEAM 1776 (Time)

“Team 1776”

For Time (in a Team of Three)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Ball Slams (30/20 lb)

Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

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