Thursday, 1/2/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark Horsemen Wave3 Week7

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

A: Pendlay Row (5×8@135/95)

https://youtu.be/h4nkoayPFWw

B: Clean & Press

3-3-3-3-3 (3RM)

C: Hanging Leg raises (5×10)

https://youtu.be/KBLz0IkKAX0

D: Man Maker (5×10@no weight)

https://youtu.be/iMNnvhg1JcM

E: 90 Second Rest (5x90sec rest)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10cal Bike or Row

15 Push-ups

20 Pistols alternating legs

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