7/4/2010 - CELEBRATE FREEDOM

1. Warm Up
Foam Roll
Crossfit Warmup (1X20 or 2X10)

2. 10 Rounds For Time Of:

10 Pullup
10 Dip
10 GHD Situp
10 Squat

OR
For Time:

12 Tire Flip Jump Through
6 Clean and Jerk (135/95)
300m Run
9 Tire Flip Jump Through
9 Clean and Jerk (135/95)
450m Run
6 Tire Flip Jump Through
12 Clean and Jerk (135/95)
600m Run