CrossFit Juke Joint – CrossFit
Box WOD
A: Power Clean + Push Press (4×1@70% of 1RM C&J)
(15min)
B: Metcon (Time)
For time,
5 rounds of
250m Row
10 Front squat 135/95
15 Ab barbell roll out
20 Box Jump 24/20″
(28min)
HOME WOD
a: Metcon (Time)
For time,
10 rounds of
10 DBs(or Water Jugs) Shoulder Press
10 Neutral Grip Bent Over row with DBs ot Water Jugs
10 DB/KB/Water Jug Swing
https://youtu.be/uB-fq0HqGK0
*Neutral grip bent over row: Bent over position with your chest nearly parallel to the floor. Start by having both arms extended at arms lock, with your hands in a neutral grip (palms facing each other). Keeping your core engaged, row both arms to 90 degrees engaging your scapula to complete the row. Slowly return to your starting position.
CrossFit Juke Joint 