CrossFit Juke Joint – CrossFit
Box WOD
A: Clean grip deadlift + Low hang clean (4x(1+2)@65% of C&J)
https://youtu.be/cnpFKUhp-BI
(20min)
In Week 1, work at 65% of 1RM Clean & Jerk for 4 x 1+2.
B: Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
115/85, 53/35, 24″/20″
HOME WOD
a: Metcon (Time)
For time
400m Run
60 second push up
400m Run
60 second Air squat
600m Run
60 second Sit up
1 mile Run for time
Post time for 1 mile run for the score
