CrossFit Juke Joint – CrossFit
Box WOD
A: 3-Position Snatch (Find 1RM)
High Hang snatch
Mid Thigh Snatch
Full snatch
(20min)
B: Back Squat (2×2@86%)
(15min)
C: Metcon (Time)
For time,
9-6-3 reps of
Muscle ups
Snatch 135/95
(10min)
If you don’t have MU, 1MU=2 Pull ups
HOME WOD
a: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
1 Mile run then, as many rounds and reps as possible of
20 squats
15 Push up
10 Sit up