7.21.21 Workout of the Day

630 AM ladies

July Challenge
Stretch 10 minutes a day. Everyday,

Kids CrossFit
Session 2 of CrossFIt Kids is in session. Ages 5-12, M-W-F for the month of July. Anyone interested please see Amber.

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

Barbell
Conditioning: “Poker Face”
AMRAP 5
Buy in: 400 m run
Max rounds with remaining time
12 Front Squats (115/85)
6 Burpee BJ-Overs (24/20)
Rest 5 min
AMRAP 5
Buy in: 400 m run
Max rounds with remaining time
9 Front Squats (135/95)
6 Burpee BJ-Overs (24/20)
Rest 5 min
AMRAP 5
Buy in: 400 m run
Max rounds with remaining time
6 Front Squats (155/105)
6 Burpee BJ-Overs (24/20)

Interval
Conditioning: In teams of 2, in 30 minutes complete the following:
Max Calore Row

While one partner is chipping away at the row the other partner completes
2 rounds of
30 DUBS/ 50 singles
5 Double DB hang cleans (50/35’s)

-partners switch after the 2 rounds-