Juneteenth Bonus Workout

Come in Sunday to tackle this challenging workout honoring Juneteenth. We will have a Juneteenth workout on 6/19 for classes.

Juneteenth - Blackpowercleans Tribute WOD
Buy-In: 65 second Moment of Silence

Then, 6 Rounds of:
400 meter Weighted Run (35/25 lb)
19 Dumbbell Hang Squat Cleans (2x35/25 lb)
18 Devil Presses (2x35/25 lb)
65 Seated Twists (35/25 lb)
With a running clock, perform 6 rounds of the work in the order written as fast as possible (“For Time“). After the clock starts, but before starting the work, complete the “buy-in” of 65 seconds of silence.

Use either one or two Dumbbells for each movement, as specified.

Seated Twists are one-count, which means each touch of the Dumbbell to the floor on each side counts as a single repetition (Left + Right = 2 repetitions).

Score is the time on the clock when the last set of Seated Twists are completed.


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

You may also like the following events from CrossFit Golden Valkyrie:

• Next Thursday, 19th June, 05:00 am, Juneteenth Workout - All Classes in Des Moines
• Next Saturday, 21st June, 08:00 am, Donation Workout Supporting Young Women's Resource Center in Des Moines
• Next month, 13th July, 08:00 am, July Bike Ride in Des Moines

Also check out other Workshops in Des Moines.