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“4th of July 1776”

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CrossFit Alpha Pack Tribute WOD

4.7K 115
  • 4 Rounds for Time
  • 300 meter Run
  • 24 Toes-to-Bars
  • 24 Box Jumps (24/20 in)
  • 24 Goblet Squats (55/35 lb)
  • 24 Hand Release Push-Ups
  • 24 calorie Bike/Row (alternate each round)
  • 24 Air Squats

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Background: This US Independence Day tribute WOD was originally posted by CrossFit Alpha Pack @crossfit_alphapack (Portsmouth, OH, USA) as their workout of the day for the 4th of July, 2018 – a nod to the year the United States declared its Independence from the British, celebrated as July 4, 1776.

This WOD was submitted to WODwell by it’s creator, Andrew Cline of CrossFit Alpha Pack. In his submission, Andrew noted that he created this workout because he saw the need for a “solid July 4th workout”.

The four rounds signify the day of the event, the 7 movements signify the month, and the total number of repetitions equals 1776.

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