Friday, 3/11/22

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

View Public Whiteboard

A: Split Jerk (Work up to a heavy single)

(15min)

B: Metcon (AMRAP – Reps)

Five 3 minute rounds of

10 Front squat 185/125

10 Box Jump 36/30

Row for max calories

3 minute rest

Post total calories rowed for the score

HOME WOD

C: Metcon (Time)

For time,

5 min Plank

Accumulate 5 minutes in a Plank, every time you rest perform 5 Squat Jumps!

E: Metcon (3 Rounds for reps)

AMRAP 5

20 Squats

16 plank to push up

16 Single leg RDL

(8 each leg)

2 min rest

AMRAP 5

30 Squats

20 plank to push up

20 Single leg RDL

(10 each leg)

2min rest

AMRAP 5

40 Squats

24 plank to push up

24 Single leg RDL

(12 each leg)

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