CrossFit MontCo – CrossFit
Warm-up
Chipper Warm Up (No Measure)
2 rounds
1 – 3 minutes rowing
1 – 3 minutes singles
10 dislocates/ pass thrus
10 push ups
1 minute hold bottom squat
Chipper
4th of July Wod (Time)
“7/4/1776?
7 Rounds of:
4 Power Cleans (185/125)
(**Should be heavy!)
17 Burpees
then immediately after the 7 rounds do,
76 Wall Balls
240 Single Unders (guess what the 240 is for)
Scale wall balls to KB Thrusters if needed.