Happy 4th of July!

Today is when we take the time to commemorate the freedom that we as a country enjoy.  To celebrate, some people BBQ, others have pool parties, and most of us find a place to watch some awesome fireworks.  Mergers, however, decided to do what they do best to celebrate this special holiday…WOD it up!  The WOD today came from the “evil mind of Coach Cory” and it certainly was EPIC (and maybe a tad bit evil…)!  

4th of July WOD:

For time, complete 4 rounds in groups of 3 or 4 of:

40 Kettlebell Swings (53# for men/35# for women)
39 Box Jumps (24” for men/20” for women)
39 Hand Release Push-ups
39 Goblet Squats (53# for men/35# for women)
39 V Ups
40 Wall Ball Shots (20# for men/14# for women)

*1 person working at a time.
*If you are “resting” (as in stop doing any of these 6 movements to let your partner take over) you must complete 7 burpees before you can relieve the person working.

Here’s a little explanation from Coach Cory behind the workings of this “masterpiece”.  

“America will be 236 years old this year. So that’s the reasoning behind the number of reps. Four rounds for the 4th and 7 burpees for the 7th month of the year…”

Fun times today at Merge.  All the brave souls that came out to celebrate can walk away proud and with their heads held up high.  

Happy Fourth of July from all of us at CrossFit Merge!!!  


One response to “Happy 4th of July!

  • Marianoel

    All Classes

    Parallette l-sit practice. Practice shoot throughs and its progressions as well.


    3 rounds of:
    10 burpees
    10 toes 2 bar

    Then run large block

    3 rounds of:
    10 burpees
    10 overhead squats (95/63)

    Then finish with large block run.

    There will be 3 different scaling levels for this:

    Beginner: Sub v-ups for t2b, 400 meter run, goblet squats (44/26)
    Intermediate: T2b or v-ups, large block run, front squats (95/63)
    Advanced: Rx

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