CrossFit Juke Joint – CrossFit
Box WOD
Weightlifting
4Horsemen Wave2 Week4
Squat 3 Supersets with 1,2,3,4 and 5
MEDIUM
(30min)
1: Good Mornings (3×12@75/55)
2: Back Squat (80%x(5+)/75%x(7+)/70%x(9+))
3: Dead Bug (3×16)
4: Bike (3×15/12Cal)
5: 90 Second Rest (3x90second rest)
Metcon
A: Metcon (Time)
For time,
20 Clean & Jerk 225/155
(11min)
Scaling options: 185/125, 115/75
Compare to 3/8/19
HOME WOD
a: Metcon (Time)
For time,
4 Rounds of
10 Man Makers with a pair of DB@35/20
50 Double Unders or 150 Single Unders
https://youtu.be/iMNnvhg1JcM