CrossFit Juke Joint – CrossFit
Weightlifting
(30min)
Dark horsemen Wave1 Week2
Superset 4 rounds of A,B,C,D and E
A: Glute-Ham Raises (4×12 GHR )
B: Back Squat (Box Squat 5-5-5-5 (5RM))
C: Leg raises (4×12 )
D: American KB Swing (4×10@2/1.5pood)
E: 90 Second Rest (4×90)
Metcon
Metcon (AMRAP – Reps)
For calories and reps
AMRAP 2 Row/Bike for Cal
AMRAP 2 Thruster 95/65
AMRAP 2 Row/Bike for cal
AMRAP 2 Power snatch 95/65
AMRAP 2 Row/Bike for cal
AMRAP 2 Squat clean 95/65
