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
Weightlifting
(30min)
Dark horsemen Wave1 Week3
Superset 6 rounds of A,B,C,D and E
A: Glute-Ham Raises (6×5 GHR )
B: Back Squat (Box Squat 1-1-1-1-1-1 (1RM))
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#
CrossFit Juke Joint 