Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run


2 Rounds

30 Jumping Jacks

20 Air Squats

10 Banded Good Mornings

5 Burpees


Fireworks (3 Rounds for reps)

3 Rounds

In 2 Minutes Max Reps Of:

Rope Climbs

Assault Bike

DB Manmakers

Tire Flip + Jump-N-Outs

100m Shuttle Runs

*Rest 2 Minutes Between Rounds
Something little different to kick off your 4th of July celebration. This is a 30-minute aerobic workout, incorporating a few uncommon movements, that will sure to get your heart pounding and sweat rolling.

Athlete picks the weight for tires flips and manmakers. There is no rest between movement, just 2 minutes rest at the end of each round. Your score will be the total reps completed. Have fun but be safe. Scale options (rope pulls)(tire flip + step-n-outs)(100m row)

Categories: wod

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