CrossFit Juke Joint – CrossFit
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
