Wednesday, 5/6/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
(40min)

Weights for female atheltes: 95 and 165, 1.5pood KB

HOME WOD

Metcon (Time)

For time,

5 rounds of

12 Water Jug Thruster @a pair of 1Gal water jugs

20 Sit-up

200m run with a backpack with 5 THICK books (post the weight if you have a scale)
(40min)

Water jug thruster:

https://youtu.be/rnIQxLs-DK8

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