6.2.21 Workout of the Day

Murph crew

June Challenge
Drink 100 oz of water a day.

Upcoming Events

Kids CrossFit
Kids CrossFit starts today. Ages 5-12, M-W-F for the month of June. Please see Amber to sign up. Session 2 will start in July.

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

Barbell
Strength: Static Hold Positions
Accumulate The Following Totals In The Bottom Of The Squat:
Back Squat - 1 Set of :45s
Front Squat - 1 Set of :30s
Overhead Squat - 1 Sets of :15s

Conditioning
50 C&J (135/95)
On the minute: 20 DUBS
10 minute cap

Midline : 3 sets for quality
8 single leg barbell good morning (45/35)
:30 second weighted Russian twists
1 minute plank on elbows
400 m run

Interval
Conditioning, In teams of 2
8 minute max calorie ski or bike
Rest 2 minutes
8 minute max KBS (53/35)
Rest 2 minutes
8 minute max burpees
Rest 2 minutes
8 minute max box jumps(24/20)
Rest 2 minutes

One works, one rests.
One box, machine, KB per team.
Score = total team reps