Wednesday, 3/24/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean and Jerk (Work up to a heavy single)

(10min)

B: Metcon (AMRAP – Reps)

EMOM 16

1st min – 2 squat cleans 225/155

2nd min – rest

3rd min – 1 clean and jerk 225/155

4rd min – rest

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Power Clean 185/125

6 ft HS-Walk (1 rep for each ft)

9 Burpee over bar

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

12 DB MILITARY PRESS

(Work at a moderately challenging weight using whatever weights you have available.)

https://youtu.be/bIR3vNsCuN0

12 SEATED TWO ARM LATERAL SHOULDER RAISE

b: Metcon (Time)

For time,

1 mile run

50 Burpee

1 mile run