CrossFit Juke Joint – CrossFit
Box WOD
A: “Bring Sally Up” Squat (AMRAP – Reps)
On a song “Flower,” when it says “bring Sally down,” squat down and hold, if it says “bring Sally up,” squat up and stay.
Post all the successful reps of squats for the score. Who can do all squats unbroken?
135/95
B: Weighted Push-up (Find 1RM)
https://youtu.be/hY8HrMhtjAQ
(20min)
C: Metcon (AMRAP – Reps)
On a 7 minutes running clock for total reps of,
10-9-8-7-6-5-4-3-2-1 reps of
Back squat 155/115 (from the rack)
Shoulder Press 95/65 (from the ground)
HOME WOD
a: Metcon (Time)
For time,
4 rounds of
10 DB THRUSTER 50s/35s
20 DEVILS PRESS 50s/35s
https://youtu.be/Z-ezNxDpOIo
60 seconds PLANK hold
b: Metcon (Time)
For time,
6 rounds of
10 PUSH UP & ROW
(1 Rep = Push Up + Row Right Arm + Row Left Arm)
https://youtu.be/gAixIyeU1zE
10 DB VERTICAL JUMPS
(Use a light to moderate weight.)
https://youtu.be/ueBJvU2iM_g
2 min rest
CrossFit Juke Joint 