Workout: Thursday 07/04/2019

Happy Independence Day! Land of the Free, Because of the Brave! Enjoy your Freedom Day CrossFit East County!
*Please Note: There Will Only Be an 8am and 9am Class Tomorrow,  07/04/2019.

“Freedom”

7 Rounds
4 Power Cleans 185/125#
17 Push-Ups
Cash Out: 76 Cals on Row

Hero WOD #1

“The Seven”

7 Rounds for Time
7 HSPU
7 Thrusters 135/95#
7 Knees to Elbows
7 Deadlifts 245/165#
7 Burpees
7 KB Swings 70/53#
7 Pull-Ups
-Post Time

Hero WOD #2

“Collin”

6 Rounds For Time
400m Run W/ Sandbag
12 Push Press 115/85#
12 Box Jumps 24/20″
12 SDLHP
-Post Time

WOD #4

1 Mile Run
100 Double Unders
30 Toes to Bar
20 ALT DB Snatches 35/25#
800m Run
20 ALT DB Snatches
30 Toes to Bar
100 Double Unders
1 Mile Run
-Post Time

By |2019-07-04T03:23:17+00:00July 4th, 2019|Uncategorized|

2 Comments

  1. Paul July 4, 2019 at 4:53 pm - Reply

    8:00
    Freedom
    Shannon 24:01
    Gary 22:35. 155#
    Bryan 22:02 Rx
    Carolyn 24:19 🇺🇸
    Diana 15:47 Rx
    Tim S. 23:18 Rx
    Jake 15:11 Rx
    Sam 20:41. 145#

    #1
    Trapp 36:01 Rx
    Caden 42:25
    Brian K. 33:26 Rx
    Jeff 36:30 Rx
    Amadi 39:49

    #2
    Vince 34:30
    Lisa 36:42 Rx
    Chris F. 48:09 Rx

    #3
    Paul 31:36 Rx
    Tim R. 45:41 Rx
    Linda 38:38 Rx
    Dylan 48:40 Rx
    Jim 40:19
    Rob 51:10 Rx
    Nicole 42:24
    Susan 44:29 Rx
    Newman 26:30 Rx

  2. Tyler Rodems July 4, 2019 at 7:35 pm - Reply

    9am
    “Freedom”
    Nick 22:55 Rx
    Tyler 11:15 Rx

    “The Seven”
    Tyler 23:56 Rx

    “Collin”
    Tyler 35:52 Rx

    “#3”
    Blake 30:25 Rx
    Nicole H. 41:46
    Tina 40:55 Rx
    Rachel 33:00
    Michael 37:41 Rx
    Tyler 30:33 Rx

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