CrossFit Juke Joint – CrossFit
Box WOD
A: Deadlift (Work up to a heavy 1 rep)
(15min)
B: McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
275/205
24/20
HOME WOD
a: Metcon (AMRAP – Reps)
AMRAP 15
3-6-9-12-15-18-21-24…reps of
Burpee
Air squat
b: Metcon (Time)
For time,
4 rounds of
20 SINGLE ARM DB SNATCH 50/35, alternating arms
20 KETTLEBELL LATERAL LUNGE
1min rest
CrossFit Juke Joint 