Saturday, 11/23/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Metcon (Weight)

EMOM 8

2 Power Cleans

Increase load each round
(13min)

5 minutes to warmup then 2 power cleans each minute. move directly into EMOM after warmup.

Post the heaviest load for the score

Metcon

Cora (Time)

For time

21-18-15-12-9-6-3 reps of

Sit up

Box Jump 24/20″

Burpee

Pull ups

**3HSPU after each round

(25min)

Background: Dedicated to Cora Schryver, 13 years old, the youngest member of 3 Peaks CrossFit @3peakscrossfit (Madras, Oregon, USA), who tragically took her own life on December 19, 2018.

This workout was created by Coach Mel who, in her blog post, said, “I can tell you without a doubt, we never saw this coming. None of us. We’re completely broadsided with shock, disbelief and grief. We missed it folks. We all missed it…

She had plans, had goals, and was driven. She was getting ready for wrestling season, and had a successful football season! Like I said the girl wasn’t afraid. Yet somehow we missed it. We missed a pain, a hurt, way down deep…

This memorial workout “Cora” was created in part by our sweet girl herself. She was our September Student Athlete last year and I know she would have kicked all of our butts with this one.”

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