170704 Independence Day Posted July 3, 2017 by CrossFit9 CrossFit9 – WOD Metcon (AMRAP – Rounds and Reps) 7/04/1776 20 Minute AMRAP: 400 M Run 7 Shoulder to Overhead 4 Rope Climb 17 Burpees over the bar 76 Sit-up L1: 45/35 L2: 155/105 L3: 185/125