CrossFit Juke Joint – CrossFit
Box WOD
A: Back Squat (3×3@75%)
(15min)
In Week 4, work at 75% of 1RM Back Squat for 3×3.
In Week 1, work at 80% of 1RM Back Squat for 3×3.
In Week 2, increase weight by 5kg (11#) and complete 3×2.
In Week 3, increase weight by 5kg (11#) and complete 3×2.
B: Metcon (Time)
For time,
Row 500m or Bike 0.7 mile
30 Snatch 115/85
Row 1000m or Bike 1.5 mile
20 Snatch 115/85
Row 2000m or Bike 2.8 mile
10 Snatch 115/85
(30min)
CrossFit Juke Joint 