Monday, 11/18/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Dark Horsemen Wave1 Week1

(30min)

Superset 4rounds of A,B,C,D, and E

A: Hack Squat (4×12@225/155)

https://youtu.be/EdtaJRBqwes

B: Sumo Deadlift (5-5-5-5(Max Effort))

C: Side Plank (4 x 20second each side)

D: Double Under (4×30 reps)

E: 90 Second Rest (4x90sec rest)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

4 HSPU

8 KB Swing 2/1.5pood

12 (GHD) Sit-ups