Friday, 6/5/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Power Clean (Find 1RM )

(20min)

B: Metcon (Time)

21-18-15-12-9-6-3 reps for time of:


95/65-lb. power cleans


Sit-ups


Back extensions

Post time for the score
(16min)

HOME WOD

A: Metcon (Time)

For time,

With a book bag or a hiking backpack filling up with some books for weight. Scale the bag’s weight with the numbers of books in it. I recommend to surround the books in the bag with some soft materials like clothing to soften the bag to your body contact.

4 rounds of

10 Sandbag Get up (5 on each side)

20 Sandbag Pull Through (10 on each arm)
Sandbag Get up:

https://youtu.be/RC7BFsclSoM

Sandbag Pull Through:

https://youtu.be/mG5LO-vW6-I

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