Wednesday, 4/29/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Metcon (AMRAP – Reps)

With a barbell/PVC/Broomstick


1st min-10 BTN Snatch grip Shoulder Press

2nd min-10 OHS

3rd min-5 Muscle Snatch

4th min- 3 Full squat snatch

B: Metcon (AMRAP – Rounds and Reps)


10 Wall ball shots 10/9ft target 20/14#, if you don’t have Medicine ball, use a soccerball, basketball, volleyball. ..

10 Hollowbody roll tuck up and V-up

10 Power Snatch Barbell/PVC/Broomstick

C: Metcon (AMRAP – Reps)

Min 0-1: AMRAP sit-up

Min 1-2: AMRAP hollowrock

Min 2-3: AMRAP V-up

Min 3-4: AMRAP Deadbug

Min 4-5: AMRAP Superman

Min 5-6: 1min Low plank (1rep=10second)

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