6.11.21 Workout of the Day

830 RED crew 🇺🇸

Red Friday’s
Wear your RED & Remember Everyone Deployed

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. Please see Amber to sign up. 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. Strength: Strict Press: 5 RM
-12 minute window-

2. Conditioning, “Squeky Clean”
3 rounds for time
400 m run
7 power cleans (115/75)
7 hang squat cleans
7 squat cleans

Interval
Conditioning
30 minute EMOM
Minute 1:15-20 DB renegade rows (35/20’s)
Minute 2: 8-12 burpees
Minute 3: 100 m sprint/100 m row
-The goal is to stick to a rep scheme that allows you at least :20 seconds of rest.-