Wednesday, 10/21/20

Announcements

Friday 10/23/20, we are canceling 6:15pm class.
Saturday, 10/24/20, All morning classes are canceled.
Thank you everyone

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4Horsemen Wave2 Week1

Shoulder Press 3 Supersets with 1,2,3,4, and 5

MEDIUM

(30min)

1: Pendlay Row (3×10@135/95)

2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+))

3: Hip Extension (3×15)

https://youtu.be/7X075Hrl5lE

4: Bike (3×15/12)

5: 90 Second Rest (3x90second rest)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

25 Double Under

5 KTE

5 TTB

5 C2B Pull up

10 OHS 115/85

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 30

1st Min- 10 Burpee

2nd Min- 11 Sit-up

3rd Min- 12 Push-up

4th Min- 13 Box Jump/Tuck Jump

5th Min- 14 Superman

6th Min- 15 Squats