CrossFit Juke Joint – CrossFit
Box WOD
A: Behind The Neck Jerk (3×2@85% of C&J)
(15min)
From the rack
B: Metcon (Time)
For time,
100 Double Under, Then
5 rounds of
10 Deadlift 95/65
10 Front squats 95/65
10 HSPU
Then
100 Double Under
(21min)
RX+ 225/155
Compare to 7/21/17, 1/3/18
HOME WOD
a: Metcon (Time)
4 Rounds for time,
12 Water Jug Shoulder press @ a pair of 1gal Water jug
12 Seated two arm lateral arm raises @a pair of 1gal water jug
shoudelr press:
https://youtu.be/bI4V5kZ9RmU
Lateral arm rasies:
https://youtu.be/bZ4mzFcDhvg
b: Metcon (Time)
for time,
1 mile run
50 Burpees
1 mile run