Friday, 8/21/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Rope Climb Efficiency
(10min)

B: Clean (Work up to a heavy single)

(10min)

C: “Mandy” (Time)

For time,

42 Cal row

8 Clean 225/155

20 Burpee Box Jump

7 Snatch 155/105

8 Rope Climb

(18min)

HOME WOD

a: Metcon (Time)

For time,

5 Rounds of

5 Hand release push up

30 second plank

5 Hand release push up

30 second plank

1min rest

b: Metcon (Time)

10 Rounds for time of

20 DB lateral lunge

https://youtu.be/A3J4Pavpuqc

15 Mountain climbers

10 Tuck Jump

https://youtu.be/BDA3DERQKFk