CrossFit Juke Joint – CrossFit
Box WOD
A: Front Squat (3-3-3-3-3)
(15min)
Find 3RM
B: Clean (1-1-1-1-1-1-1-1-1-1)
(15min)
From 00:00-05:00 – Build up your clean up to 185/125 or 135/95 or 95/65.
From 05:00, start EMOM 1 Squat clean for the rest of 10 minutes.
Add 10# each round.
C: Metcon (Time)
For time,
9-6-3 reps of
Muscle up
Full Squat Clean 225/155
(11min)
If you don’t have MU,
27 RR + 27 RD, 18RR+18RD, 9RR+9RD for the MU sets
HOME WOD
a: Metcon (Distance)
On a Trail
(Choose a trail with many stiff hills)
For 40min running clock, complete 5 rounds of
1 min Walk
2 min Run
1 min Walking lunge
Then, check the distance for the score
