CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Weight)

Not For time,

5 Rounds of

1 High Hang Clean@75%*

3 Front Squat + 1 Split Jerk @75%*

*Of 1RM C&J
(20min)

B: Metcon (Time)

For time,

20 Cal row

40 Two-arm dumbbell ground-to-overhead, 50/35

50 TTB

100ft OH-Walking lunges 45/25

100 Double Under
(22min)

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

12 DB Shoulder Press

10 Seated Two arm lateral

shoulder raise

https://youtu.be/3zohLHTjFH0

b: Metcon (Time)

For time,

3 minute Run

50 Air squats

3 minute Run

40 Air squats

3 minute Run

30 Air squats

3 minute Run

20 Air squats

3 minute Run

10 Air squats