CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (1RM)

(20min)

Have you heard of “Warm Body Cold Mind”?

Aleksei Torokhtiy

https://youtu.be/6pxKpwX265c

B: Metcon (Time)

Five rounds for time of:


135/95 pound Back squat, 20 reps


Handstand walk 20 yards
(21min)

If you don’t have HS-Walk, do 20 HS-Kicks

HOME WOD

A: Burgerner’s Warm up (No Measure)

3 Rounds with a PVC pipe or a Broomstick,

3 Jump & Shrugg

3 Jump & Scarecrow

3 Muscle Snatch

3 6″ land

3 4″ land

3 2″ land

3 Full Squat land

https://youtu.be/kRxECJyxkIQ

B: Metcon (Time)

5 Rounds for time of:

20 Back Squats @5Gal Water Jug

40 yard Bear Crawl

Water Jug Back Squat Option 1

Water Jug Back Squat Option 2