THURJULY4 – HAPPY JULY 4th

CrossFitAllen – CrossFit

Conditioning

Metcon (Time)

Partner WOD “1776” – Time Cap 1776 Seconds (29min 36 Sec) – Teams of 2 (split reps – one partner rests while other works, must complete each movement before moving on, run together):

800 M Run (run together, 800)

100 WB (20/14)

100 DU’s

100 KB Swings (53/35)

100 DU’s

100 HRPU

100 Du’s

100 Pull-ups

100 DU’s

100 Burpees

76 DU’s

1776

Scale with singles

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