6.7.21 Workout of the Day

“Outside the Box” CrossFIt 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. 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
Back Squat Waves
On the every 2:00 x 9 (18 minutes)
8 Back Squats
6 Back Squats
4 Back Squats

-All percentages listed on whiteboard.-

Conditioning, “Dirty Laundry”
3 rounds
15 power cleans (115/85)
12 push jerks
9 bar-facing burpees
Directly into
3 rounds
15 power cleans (95/65)
12 push jerks
9 bar-facing burpees

Interval
RX:On the every 5:00 x 6
12/9 bike or ski
400 m run
12 v-ups/ 24 sit-ups

Scale: On the every 5:00 x 6
9/6 bike or ski
300m run
8 v-ups/ 16 abmat sit-ups

We want 1:00-:45 seconds rest between rounds.
Score= slowest round.