1775

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IMG_3606CrossFit WOD – “1775”
Complete as many rounds as possible in 60 minutes of:
17 Power Cleans, 135 lb./95 lb.
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

CrossFit Flagstaff class version – Rx’d
Complete as many rounds as possible in 45 minutes of:
17 Power Cleans, 135 lb./95 lb.
75 Squats
Unload the barbell
200m Plate Carry, 45 lb./25 lb.
200m Run
200m Plate Carry
200m Run
200m Plate Carry
RE-load the barbell

In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense.

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Beginner Modifications:
Complete as many rounds as possible in 30 minutes of:
17 Power Cleans, 95 lb./65 lb.
75 Squats
Unload the barbell
100m Plate Carry, 45 lb./25 lb.
100m Run
100m Plate Carry
100m Run
100m Plate Carry
RE-load the barbell
The total time and the weight have been changed to keep the athlete moving and ensure an appropriate total volume for the beginner. Stop if they reach a full 6 rounds.

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Don’t forget!  Yoga happens with Tiana on Fridays at noon!

Intermediate Modifications:
Complete as many rounds as possible in 45 minutes of:
17 Power Cleans, 125 lb./85 lb.
75 Squats
Unload the barbell
200m Plate Carry, 45 lb./25 lb.
200m Run
200m Plate Carry
200m Run
200m Plate Carry
RE-load the barbell
The weight has been decreased to keep the athlete moving. The intermediate athlete can perform this workout as written if they are able to complete the 17 power cleans unbroken.

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