6.9.25 Workout of the Day

Sunday Beach Bum Prep at Coligny Beach

Box Brief
Over the next three days on the Barbell Side we will be completing the 3 CrossFit.com Community Cup wods. Similar to the Open & FOTC, athletes may register & test your fitness. These will be in class wods & no judges will be required.

9:30 AM Class Information
This week we will have a Thursday & Friday 9:30 led class. These classes will vary week to week. Please contact Shelby for more information.

Barbell
Community Cup Workout 3
In a 20 minute window complete
1-rep-max front squat (from the rack)
1-rep-max hang power clean

Accessory Midline
3 sets for quality
50 meter OH Carry right (53/35)
50 meter OH Carry right (53/35)
20 Side Bends right
20 Side Bends left
15 GHD sit-ups

Interval
Conditioning
Option 1:Individual
3 RFT
25 meter DB Walking lunge (50/35)
400 m run
25 Wall Balls (20/14
500/400 m ski
100 m farmers carry (70/53’s)

Option 2: Partner
3 RFT
50 meter DB Walking lunge (50/35)
400 m run
50 Wall Balls (20/14)
1000/800 m ski
200 m farmers carry (70/53’s)

-Run together, partition reps evenly.-