CrossFit Juke Joint – CrossFit
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)
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
