Workout of the Day
AMRAP 20:00
6 Deadlifts @ 225/155/105
19 Sit Ups
18 Push ups
65m Single Arm KB front rack carry, each side @ 24/16/12kg
Notes:
Juneteenth marks the day (6/19/1865) when federal troops arrived in Galveston, Texas to deliver the message of the Emancipation Proclamation from 2 years prior: that all enslaved people are free. While emancipation didn’t happen overnight for many people, Juneteenth commemorates, celebrates, and honors the end of slavery in the United States.
Here is some history on Juneteenth.
Scaling:
Deadlift should be moderately heavy weight for you and unbroken. Scale up or down accordingly.
Push ups to be done in 1-3 sets. Scale volume or to elevated push ups using a bar in rack or box/bench, as needed.
Choose a KB weight that allows you to complete the carry unbroken or with 1 quick break on each side.
CrossFit Group Class Programming Template (WK6/8)
(most) of the CFSBK training staff poses for a little handstand shot after a meeting