CrossFit Juke Joint – CrossFit

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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