Sunday, July 21, 2019


9am CrossFit WOD

Partner Workout
AMRAP in 30 Minutes:
• 17 Power Cleans (#135/95)
• 75 Air Squats

After each round, partners will unload the barbell and carry it 200 meters. They will then take the weight plates and carry them 200 meters. At that point, partners will reload the barbell for the next round. 

"1775" is performed in celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense.

10am Running WOD

Running Workout
In 18 Minutes:
Run 800 meters
• 10 Single Arm Dumbbell Hang Clean & Press
• 10 Goblet Squats
• Row 150 meters

* Starting at 6 minutes, Run 200 meters every 3 minutes, then carry on in AMRAP.

Optional Cool Down
10 minute "shake out" run