CrossFit Juke Joint – CrossFit
Box WOD
A: Clean (Find 2RM)
(20min)
B: Metcon (Time)
For time,
50/40 Cal row
75 Double Under
35 HSPU
75 Double Under
20 Deadlift 275/185
75 Double Under
35 HSPU
75 Double Under
50/40 Cal row
(20min)
HOME WOD
a: Metcon (AMRAP – Reps)
For total reps of push ups
5 rounds of
1 min Push up
2 min Run at 75-80% intensity
1 min rest
b: Metcon (Time)
For time,
3 rounds of
10 LATERAL SHOULDER RAISE
(Work at a moderately challenging weight (loaded grocery bags, milk cartons, a back pack. Perform 6 reps per arm OR 12 reps total per set. The lighter the weight that’s available, the more reps you should complete up to a limit of 20 reps.)
https://youtu.be/8Dct2dcro8E
60 accumulated seconds SINGLE LEG BALANCE DRILL
https://youtu.be/H7kwqiDc4kI
CrossFit Juke Joint 