Wednesday, 12/11/19

CrossFit Juke Joint – CrossFit

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Weightlifting

(30min)

Dark Holrsemen Wave2 Week4

5 rounds of supersets with A,B,C,D, and E

A: Weighted Pull-ups (5×8 @20/15)

B: Split Jerk (3-3-3-3-3 3RM)

C: McGill Crunch (5×15)

https://youtu.be/DDJIDySQFgU

D: Row (5x10cal Row)

E: 90 Second Rest (5x90sec Rest)

Metcon

Metcon (AMRAP – Reps)

AMRAP 13

100 Double Unders

30 Cleans 155/105

30 Supermans