Wednesday, 12/18/19

CrossFit Juke Joint – CrossFit

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Weightlifting

(30min)

Dark Holrsemen Wave2 Week5

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

A: Weighted Pull-ups (4×12 @15/10#)

B: Split Jerk (5-5-5-5 (5RM))

C: McGill Crunch (4×15)

https://youtu.be/DDJIDySQFgU

D: Row (4x10cal Row)

E: 90 Second Rest (4x90sec Rest)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

21 Box Jump 24/20″

15 Squat snatch 95/65

9 T2B