Weightlifting
Back Squat (@80%x3x5)
(15min)
5 Rounds of 3 back squats @80% of 1RM back squat
5 Rounds of 3 back squats @80% of 1RM back squat
Clean Pull (@90%x3x4)
(15min)
4 rounds of 3 Clean pulls @90% of 1RM C&J
4 rounds of 3 Clean pulls @90% of 1RM C&J
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Weighted Sit-up 50/35
7 Good mornings 95/65
9 OHS 95/65
5 Weighted Sit-up 50/35
7 Good mornings 95/65
9 OHS 95/65
CrossFit Juke Joint 