CrossFit Juke Joint – CrossFit
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
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