Inspired by the upcoming patriotic festivities, Karen came up with Living Amped’s July Challenge called ‘MERICA! All you need is a kettle bell, a timer, life, liberty, and the pursuit of happiness. The American Flag Durag is optional, but recommended 🙂

Rx’d Weights
M/W Rx 45#/25# • L2 Rx 55#/35#

July 1st • Test In

You have 3 minutes to do as many American Swings as possible. Record or tweet your score (1 Rep = 1 point) to @LivingAmped.

*If you put your bell down before 3 minutes you cannot score anymore reps.

July 2nd – July 30 • 5-4-3-2-1

The next three weeks you will do the following:

Monday
5 Minutes of American Swings
Tuesday
4 Minutes of American Swings
Wednesday
3 Minutes of American Swings
Thursday
2 Minutes of American Swings
Friday
1 Minutes of American Swings
Saturday & Sunday
Recover

*During training you may put your bell down.

July 31st • Test Out

On July 31st, you have 3 minutes to do as many American Swings as possible. Record or tweet your score (1 Rep = 1 point) and improvement to @LivingAmped.

*If you put your bell down before 3 minutes you cannot score anymore reps.

I tested in today, July 3rd, with 100 swings Rx 45#. I will update once I test out 🙂

Have a cool idea for a challenge let us know! Submit a challenge.

P.S. Special shout out to CrossFit Downtown for letting us shoot at their epic facilities.

P.P.S. I would be doing my readers a huge injustice if I didn’t embed the below video in a post with ‘Merica! in the title 😉

P.P.P.S. (Is this even legal?) Last, but not least one of my favorite parts of one of my favorite movies.