WOD 7/11
A. 10:00 EMOM
Min 1 – 3 Front Box Squat @ 50-60%
Min 2 – 5 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises
B. 15 ‘high’ box jumps @ 30”24”/20”
10 squat snatches –power snatch to OHS is acceptable- @ 135 / 85 / 55
15 clean and jerks (same)
*time recorded
*Time cap 10:00
Scaling Guide:
– 5 – 9 minutes (10 min time cap).
– Scale up: 36/30″ Box
Compare to: December 1, 2016
Optional ‘Cash Out’:
5:00 AMRAP
100m farmer carry
20 wall ball
Every year around Independence Day our community gathers to give back to those who protect our freedom as well as our local South Austin Community. And we have a ton of fun doing it! #MurphDay #South #Austin #FireFighters #NavySealFoundation #SummerAtCFA
Posted by CrossFit Austin on Friday, July 7, 2017