CrossFit Juke Joint – CrossFit

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Weightlifting

Clean and Jerk (1RM)

(25min)

https://youtu.be/oPLsZACFijU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 Ring Dips or 12 Chair Dips

10 Box Jump or Stair Jump or Tuck Jump

12 OH-Walking Lunge 95/65 or 12 Single arm Walking lunges with DB 50/35, KB 1.5/1pood, or Water Jug (6 on each arm)
Tuck Jump: https://youtu.be/zh1v8jINBZ0

Chair Dip:

https://youtu.be/6kALZikXxLc

Single arm walking lunges:

DB: https://youtu.be/KL1AI5oqDyI

KB:

https://youtu.be/KL1AI5oqDyI

Water Jug: Use 1 or 5 gallon water jug holding like KB

5 Gallon Water jug

1 Gallon Water Jug