Monday, 1/6/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

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)

https://youtu.be/s_elM3ciI8g

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)

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