Friday, 12/6/19

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 Wave1 Week3

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

A: Glute-Ham Raises (6×5 GHR )

https://youtu.be/w_7UaXfsbaw

B: Back Squat (Box Squat 1-1-1-1-1-1 (1RM))

https://youtu.be/p3tPpz1rmSs

C: Leg raises (6×12 )

D: American KB Swing (6×10@2/1.5pood)

E: 90 Second Rest (6×90)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 Burpee

20 WB Shots 10/9ft 20/14#

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