Wednesday, 3/3/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (Weight)

5 sets

New set every minute

5 Back Squats @ 60% +10lb (total)

-into-

Every 90 secs x 5 sets

2 Heavy Pause Back Squats

* Build across sets – record heaviest set to score*
(20min)

B: Metcon (Time)

3 Rounds

100 Double Unders

100’ Double Front Rack Walking Lunge 50s/35s

25 Toes to bar
(23min)

HOME WOD

a: Metcon (Time)

For time

4 rounds of

12 DB MILITARY PRESS

https://youtu.be/bIR3vNsCuN0

10 ROCK RAISES

(Use a light – moderately challenging weight.)

https://youtu.be/kDqklk1ZESo

b: Metcon (Time)

For time,

400m Run

50 Air squat

400m Run

40 Air squat

400m Run

30 Air squat

400m Run

20 Air squat

400m Run

10 Air squat

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