6.21.21 Workout of the Day

Beach Bum 843 crew

June Challenge
Drink 100 oz of water a day.

Kids CrossFit
Session 1 of CrossFIt Kids has begun. Ages 5-12, M-W-F for the month of June. Session 2 will start in July.

615 Interval class
We have re-added the 615 Interval class, Monday -Thursday.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
1. Grunt Work: Grit Squats, Week 1A
3 supersets
“X” Back squats
“X” Front squats
-Rest 2 minutes between sets-

-Squat reps & percentages will be listed on whiteboard.-

2. “Front Burner”
For time
20 Front Squat (135/95)
20 lateral bar burpees
20 Push press
20 lateral bar burpees
20 Thrusters

Interval
On the every 5:00 x 7
20 KBS (53/35)
20 med ball sit-ups (20/14)
300 m med ball run

-The goal is to complete each round by 4:00 thus allowing the athlete a minimum rest.-