Wednesday, 12/4/19

Announcements

Saturday, 12/7/19 the morning class and OPEN gym will be canceled for preparing Holiday party in the evening. We are planning to cut a Christmas tree in the morning instead. Thank you so much

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark Horsemen Wave 1 Week3

Supersets 6rounds of A,B,C,D and E

A: Weighted Pull-ups (6×5 @45/25)

B: Push Press (1-1-1-1-1-1 (1RM))

C: Landmine Twist (6×10@25/15 w/ 45# bar)

https://youtu.be/QDakeCOBdDE

D: KB Snatch (1 Arm 6×12@1.5/1pood)

E: 90 Second Rest (6x90sec Rest)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

25 Pull-ups

50Cal Row/Bike

100 OHS 45/35

50 Box Jump 24/20″

25 Pull-ups
(14min)

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