CrossFit WOD, June 19, 2020

Workout of the Day: Friday, 19-June-2020

Announcement
We are open!⠀
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•6 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Coaches will preset equipment ⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀

Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.

Thank you all for your support

June Monthly Mini Goal: 30 min of L-sits, that is 1 min per day, have you done them yet?

Warm-up
3 Rounds 10 Squats, 10 Supermans , 10 Hollow Rocks
Juneteenth (Time)
For Time
Buy-In: 65 second Moment of Silence
Then, 6 Rounds of:
400 meter Weighted Run (35/25 lb)
19 Dumbbell Hang Squat Cleans (2×35/25 lb)
18 Devil Presses (2×35/25 lb)
65 Russian Twists (35/25 lb)

Background: This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started on June 19, 1865 when the last states in the country finally proclaimed the independence of all black slaves.

Union army general Gordon Granger’s reading of federal orders in the city of Galveston, Texas, proclaiming that all enslaved persons in the U.S. state of Texas were now free. Although the Emancipation Proclamation had formally freed them almost two and a half years earlier, and the American Civil War had largely ended with the defeat of the Confederate States in April, Texas was the most remote of the slave states, with a low presence of Union troops, so enforcement of the proclamation had been slow and inconsistent.

This workout was designed by Black Power Cleans @blackpowercleans with credit to Steve Opiyo @steveopiyo for his help.

The rep scheme signifies the date of the Freedom Day, 06/19/1865.
*With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds. Before starting the workout, complete the buy-in of 65 seconds moment of silence.

Score is the time on the clock when the last round of Russian Twists is completed.