CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 