Wednesday, 1/15/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark Horsemen Wave3 Week9

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

A: Pendlay Row (6×5@155/105)

https://youtu.be/h4nkoayPFWw

B: Clean & Press (1-1-1-1-1-1(1RM))

C: Hanging Leg raises (6×8)

https://youtu.be/KBLz0IkKAX0

D: Man Maker (6×6@no weight)

https://youtu.be/iMNnvhg1JcM

E: 90 Second Rest (4x90sec rest)

Metcon

Metcon (Time)

For time,

3 rounds of

15 HSPU

15 Burpee

15 Ring dips
(11min)