From everyone at CrossFit Syracuse, I hope your 4th is full of fun, friends and fitness!
Durability
Band Pull-Apart – 1 min
Band Straight Arm Pull-down – 1 min
Skill/Strength
Thruster – 1 Rep Max from the Rack – 10 minutes
WOD
3 Rounds (Rx+ 5 Rounds)
15 Thrusters (115/75)
15 Lateral Burpee Bar Hops
15 Chest to Bar Pull-Ups
Scores from Monday
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