Wednesday, 9/2/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Back Squat (70%x4, 75%x4, 80%x3, 85%x3 rest 1min between set)

(15min)

B: Metcon (Time)

For time,

30 Hang squat cleans 225/155

50 Dragon Flys

2000m row or 800m Run
(30min)

https://youtu.be/04FvC4JcisU

HOME WOD

a: Metcon (Time)

For time,

100 Jumping Jack

75 Air squat

50 Push up

25 Burpee

b: Metcon (Time)

For time,

10-9-8-7-6-5-4-3-2-1 reps of

INCHWORM WITH A PUSH UP

https://youtu.be/TRuhe4grOK8

REVERSE CRUNCH

https://youtu.be/PHnumVAx9Zo

GLUTE BRIDGE

https://youtu.be/wPM8icPu6H8

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