CrossFit ABF – CrossFit Personal Training
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.
Warm-up
Warm-up (No Measure)
Run 200m
3 Rounds
2 Burpees
2 Jump squats
2 pull ups or ring rows
Then
1:00 plank
Metcon
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)
