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7/27 | Star Spangled CrossFit

7/27

Warm Up 

400 m Run / 500 m Row 

20 GHD

20 Push Ups 

20 Air Squats 

20 PVC Pass Thrus 

Dynamic 

Weight Lift Wednesday 

EMOM x 6

1 Squat Snatch (90%)

Rest 4:00 

EMOM x 6 

1 Squat Clean & Jerk (90%)

Rest 4:00 

For Time: 

30 Muscle Ups or 100 Burpee Pull Ups 

Endurance WOD 

Run 1.5 laps or Row 1200 

20 Ground to Overhead (95/65)

200 m Run / 250 m Row  

30 Push Ups 

200 m Run / 250 m Row 

40 Wall Balls (w/ Penatly) 

200 m Run / 250 m Row 

50 Burpees 

200 m Run / 250 m Row 

40 Wall Balls (w/ Penalty) 

200 m Run / 250 m Row 

30 Sit Ups 

200 m Run / 250 m Row 

20 Ground to Overhead (95/65)

(Penalty = 5 Burpees, for Stop/Drop/Rest) 

WORKOUT OF THE DAY