6.28.21 Workout of the Day

Ladies of 843, Liv’s baby shower.

Independence Day 5K
Our Annual July 4th race is live! Please sign up at runsignup.com.

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. Grunt Work: Grit Squats, Week 2A
3 supersets
“X” Back squats
“X” Front squats
-Rest 2 minutes between sets-

-Squat reps & percentages will be listed on whiteboard.-

2. “Jack of all Trades”
For time
2000 m row
30 bar muscle ups
40 thrusters (115/85)

Interval
Team of 2
30 minute AMRAP
1.5 mile run - Buy in
Remaining time max rounds of
20 burpees
30 double DB hang cleans
40 abmat sit-ups
-Run together, partition reps how feel fit-