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“Happy 4th of July”


Chancellors CrossFit US Independence Day WOD

1.7K 58
  • For Time
  • 244 Alternating Box Step-Ups (24/20 in)
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible perform the prescribed work. A rep is standing straight up on top of the Box.

Score is the time on the clock when the 244th Weighted Box Step-Up is completed.

Scaling Options

Reduce the weight or don’t wear a vest. Lower the Box height or perform Alternating Standing Lunges.

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Background: This holiday workout celebrates the founding of the United States and commemorates the courage and sacrifice of all the brave men and women that have stood up against tyranny, marched, fought, and died to win freedom and the inalienable rights to pursue life, liberty, and happiness, equally for all men and women!

The rep scheme signifies the number of years since the declaration of Independence in 1776. The year this WOD was created (2020) is the 244th annual celebration, hence the 244 Alternating Box Step-Ups.

The workout was designed and submitted to WODwell by Bradley Watkins of Chancellors CrossFit @chancellors.crossfit (Raleigh, NC, USA). Every year moving forward, the creator adds a rep each year to the Box Step-Ups.

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