7.13.21 Workout of the Day

Morning crew

Birthdays
Happy Birthday Charlie B.

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
1.Deadlift
On the minute x 3
20 Dubs
5 deadlifts
-Rest 1 minute
20 Dubs
4 deadlifts
-Rest 1 minute
20 Dubs
3 deadlifts

-Deadlift percentages listed in whiteboard-

2.“You Can’t Touch This”
21 DL (225/155), 200 m run
21 lateral burpees over bar, 200 m run
15 DL, 200 m run
15 lateral burpees over bar, 200 m run
9 DL, 200 m run
9 lateral burpees over bar

Interval
AMRAP in 40 minutes of:
75/60 Calories on Ski Erg or bike
75 Burpees to target 6 in above reach
75 medicine ball sit-ups
75 Alt DB Snatches (50 / 35)
75/60 Calories on Ski Erg or bike

***60 seconds of work, 60 seconds of rest***

If you complete the second set of calories on the Ski Erg or bike before the 40 minutes is up, you are done. Contrarily, if you don’t think you’ll finish, push to get as far into it as possible.