CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (Time)
For time,
3 rounds of
30 Squat cleans 95/65
30 Pull up
1.5 mile Bike
(45min)
HOME WOD
a: Metcon (Time)
For time,
4 rounds of
12 DB (Water Jug) Shoulder press @a pair of DB or 1 Gal water jugs
10 Seated lateral shoulder raise @a pair of DB or 1 Gal Water jugs
https://youtu.be/-TfzN4-kpLw
b: Metcon (Time)
For time,
3 rounds of
3 minutes run
50 squats
3 minutes run
40 squats
3 minutes run
30 squats
3 minutes run
20 squats
3 minutes run
10 squats
