Monday, 1/13/20

CrossFit Juke Joint – CrossFit

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Dark Horsemen Wave3 Week9

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

A: Weighted Step-ups (5×8@95/65)

B: Deadlift (Deficit 3/2″(35#/25# plate) 3-3-3-3-3 (3RM))

C: Barbell Rollout (5×9)

D: Box Jumps (5×10@24/20″)

E: 90 Second Rest (5x90sec)


Metcon (Time)

For time,

10 rounds of

1 power snatch 165/115

3 OHS 165/115

Scaling options




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