Thursday 07/04/2019

CrossFit On the Brazos – CrossFit

View Public Whiteboard

Warm-up

Bring Sally Up

Metcon

Metcon (Time)

“Stars and Stripes” – Partner WOD

Stripes:

1) 200m Run (2 x 100)

2) Box Jumps (24/20) x 86

3) 200m Run

4) Pull Ups x 80

5) 200m Run

6) Dynamic Ab Mats w/ Med Ball Toss (20/14) x 80

7) 200m Run

8) Push Press x 80

9) 200m Run

10) Back Squats x 80

11) 200m Run

12) Power Cleans x 80

13) 200m Run

Stars:

50 x Burpees

FOR TIME. One person works while the other rests. Split reps evenly.

This wod is a 13 round chipper (Stripes), followed by a 50 rep cash out (Stars), representing the 13 stripes and 50 stars of the American flag.

Excluding sprints, each partner completes 243 total reps during the “Stripes” section of the WOD. This represents July 4, 2019 as America’s 243rd birthday.

NOTICE – THERE ARE 86 BOX JUMPS, and 80 of everything else.

————————————————–

Barbells:

RX (75/55)

RX+ (95/65)

BONUS

1776 DU’s for America

Group up however you want