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: 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)
CrossFit Juke Joint 