CrossFit Juke Joint – CrossFit
Weightlifting
Dark Horsemen Wave1 Week2
(30min)
Superset 6rounds of A,B,C,D, and E
A: Hack Squat (6×5@225/155)
B: Sumo Deadlift (1-1-1-1-1-1(1RM))
C: Side Plank (6x40sec (20sec on each))
D: Double Under (6×30 reps)
E: 90 Second Rest (6x90sec rest)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
15 Cal Row/Bike
15 Push-ups
CrossFit Juke Joint 