CrossFit Juke Joint – CrossFit
Box WOD
Weightlifting
4Horsemen Wave2 Week4
Shoulder Press 3 Supersets with 1,2,3,4 and 5
HEAVY
(30min)
1: Yates Row (3×10@95/65)
2: Shoulder Press (85%x(4+)/80%x(5+)/75%x(7+))
3: GHD Situp (3×10)
4: Row (3×15/12 Cal)
5: 90 Second Rest (3x90second Rest)
Metcon
A: “Ben” (AMRAP – Rounds and Reps)
AMRAP 11
18 WB shots 10/9ft 20/14#
8 Power Snatch 95/65
5 KTE
HOME WOD
a: Metcon (Time)
For time,
5 rounds of
400m Run
20 DB Snatch 50/35
15 Sit up