CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 