Tuesday, 10/20/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4Horsemen Wave2 Week1

Deadlift 3 Supersets with 1,2,3,4 and 5

HEAVY

(30min)

1: American KB Swing (3×20@1.5/1pood)

2: Deadlift (85%x(4+)/80%x(5+)/75%x(7+))

3: GHD Situp (3×10)

4: Row (3×15/12 cal row)

5: 90 Second Rest (3x90second rest)

Metcon

A: Nasty Girls (Time)

3 rounds for time

50 squats

7 Muscle up

10 Hang power clean 135/95
(14min)

scales:

1MU(RMU or BMU)=1 pull up

HOME WOD

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