Wednesday, 9/23/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4 Horsemen Wave1 Week1

Shoulder Press Medium

3 set of supersets with 1,2,3,4, and 5

(30min)

1: Pendlay Row (3×15@95/65)

2: Shoulder Press (75%x(7+) / 70%x(9+) / 65%x(11+))

3: GHD Situp (3×10)

4: Bike (3×15/12 cal)

5: 90 Second Rest (3×90 sec rest)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

1 Muscle Up (Bar/Ring)

10 STO 115/85

200m Run
If you don’t have a MU, do 10 Knee to Elbows

HOME WOD

a: Metcon (Time)

“The Longest Mile”

4 Rounds for Time

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push-Ups

100 meter Run

10 Sit-Ups

100 meter Run

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