Announcements
CROSSFIT OPEN THURSDAY NIGHT FEVER!
22.1 THURSDAY 2/24
22.2 THURSDAY 3/3
22.3 THURSDAY 3/10
THE 1 ST HEAT STARTS AT 4:30pm UNTIL THE LAST ATHLETE FINISHES. 4-6 ATHLETES WILL GO AT ONCE DEPENDS ON WOD AND JUDGE SITUATIONS.
*IF YOU CAN’T MAKE IT ON THURSDAYS, YOU CAN DO OPEN WOD ON FRIDAY OR SATURDAY. IF YOU NEED TO DO IT ON SUNDAY, PLEASE LET SUNG KNOW
CrossFit Juke Joint – CrossFit
A: Snatch (Work up to a heavy single )
(10min)
B: Metcon (5 Rounds for time)
For time,
5 rounds of
30 WB shots 10/9ft 20/14#
5 Squat Snatches
Rest 2min
Post time and the weight each round
(30min)
Choose your starting weight, then keep adding 5# each round.
HOME WOD
C: Metcon (Time)
For time,
100 Jumping Jacks
75 Air squats
50 Push ups
25 Burpees
D: Metcon (Time)
For time,
10-9-8-7-6-5-4-3-2-1 reps of
INCHWORM WITH A PUSH UP
https://youtu.be/TRuhe4grOK8
REVERSE CRUNCH
https://youtu.be/PHnumVAx9Zo
GLUTE BRIDGE
https://youtu.be/EEtd0uY-bMw
CrossFit Juke Joint 