Announcements
For NYE and NY Day, we are canceling all the regular classes for both days but special workout hours.
Tuesday 12/31/19 10am
Wednesday 1/1/20 1pm
HAPPY NEW YEARS!
CrossFit Juke Joint – CrossFit
Weightlifting
(30min)
Dark Horsemen Wave3 Week7
4 rounds of Supersets with A,B,C,D, and E
A: Weighted Step-ups (4×12@75/55)
B: Deadlift (Deficit 3/2″(35#/25# plate) 5-5-5-5 (5RM))
C: Barbell Rollout (4×12)
D: Box Jumps (4×10@24/20″)
E: 90 Second Rest (4x90sec)
Metcon
Metcon (Time)
For time,
HS-Walk 100m
If you fall, restart at the point of contact furthest from the finish
Scalings:
(Beginners)
20 Around the world or
20 Wall Walk
(14min)
Around the World:
https://youtu.be/XQKG89_omc4
