7.03.2022

7.4.22

















HAPPY 4TH OF JULY!!!

Join us today for a FREE FRIENDS AND FAMILY Workout!

In teams of 4 complete the following: 

AMRAP in 30 minutes:
 400m Run 
5 Tire Flips 
30 Burpees
40 Box Jumps (20/24") 
50 Air Squats 
60 Kettlebell Swings (35/53#) 

 (*all athletes will run and flip the tire as a team, for the remainder of the exercises, two athletes can work at once)

Community Notes:
Today, Monday 4th of July - join us for a 'FREE FRIENDS AND FAMILY'  10 AM workout at CrossFit KoP!

Quote: 
"The patriot's blood is the seed of freedom's tree."
-Thomas Campbell 

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