Wednesday, 5/13/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 18

1st Min – 3 Front Squat 225/155

2nd Min – 7 Hanging Leg raise

3rd Min – 10 Box Jump 24/20″

B: Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

HOME WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

100 Double Under/Single Under

50 Overhead squat with a broomstick

100 Double Under/Single Under

50 Sit up

100 Double Under/Single Under

50 1-Arm Water Jug Snatch @1Gal water jug, alternating arms
1 arm Water jug snatch:

https://youtu.be/1i50IaZZFWo