CrossFit Juke Joint – CrossFit
Weightlifting
(30min)
Dark Horsemen Wave2 Week4
Supersets 4 rounds with A,B,C,D, and E
A: Zercher Squat (4×12@95/65)
B: Deadlift (Paused DL 5-5-5-5 5RM)
C: Plank (4x60second hold)
D: Burpee (4×10 )
E: 90 Second Rest (4×90 second rest)
Metcon
Metcon (AMRAP – Reps)
7 x 2min rounds of
25cal Row/Bike
Then, max reps of Deadlift 315/225
No rest between rounds.
Total reps of Deadlifts for the score
