• RoadieFit




4 Rounds For Time

17 Overhead Walking Lunges

7 Ring Dips

6 Thrusters



4 Rounds For Time

17 Backpack Overhead Lunges

7 Box/Chair Dips

6 Backpack Thrusters

Happy 4th y'all!!

This US Independence Day tribute WOD was originally posted by Diablo CrossFit (Pleasant Hill, CA, USA) as their workout of the day for the 4th of July, 2014 - a nod to the year the United States declared its Independence from the British, celebrated as July 4, 1776. Diablo CrossFit is known for their competitive CrossFit Games Regionals teams.

The intended stimulus for this workout is a moderate pace where we want you to just keep moving. The weight should be light to moderate. We want you to MOVE on this one. Light weight, fast reps. Stay controlled in the core. We don't want to see any back rounding in the bottom of the thrusters.

Stay safe and let's get it!!!!

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