Monday, 12/9/19

CrossFit Juke Joint – CrossFit

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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

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