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 (6×5@115/85)
B: Deadlift (Deficit 3/2″(35#/25# plate) 1-1-1-1-1-1 (1RM))
C: Barbell Rollout (6×10)
D: Box Jumps (6×10@24/20″)
E: 90 Second Rest (6x90sec)
Metcon
Metcon (AMRAP – Reps)
5 rounds for reps of:
2min of burpee box jumps 36/30″
Rest 1min
(14min)