CrossFit Juke Joint – CrossFit
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