Thursday, 9/10/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Back Squat (Find 1RM)

(20min)

B: Shoulder Press (Find 1RM)

(10min)

C: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

HOME WOD

a: Metcon (Time)

For time,

5 rounds of

10 Hollow rock

20 Russian Twist

https://youtu.be/Lkul2kmQEU0

45 second Straight arm plank to shoulder tap

b: Metcon (Time)

For time each round,

2 rounds of

400m Run

50 Air squat

400m Run

2min Rest
Complete two rounds, each for TIME. Rest two minutes between rounds. Record your best time