Thursday, 3/17/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Reps)

EMOM 12

Min 1 – 4 Ring row+4 Ring Dip

Min 2 – 3 MUT

Min 3 – 1-3 RMU or 1-3 RMUA

Min 4 – Rest
https://youtu.be/ejBSzLM70FE

B: Metcon (No Measure)

HS-Walk progression
(10min)

C: Metcon (Time)

On a 20minute running clock

min 0-6, build up weight for Deadlift

From min 6-20 (14min)

For time,

5 rounds of

15 HSPU

5 Deadlift

Post time for the score and write the deadlift load in the comment
(20min)

HOME WOD

D: Metcon (Time)

For time,

3 rounds of

30 RUSSIAN TWISTS

( use a medicine ball or dumbbell to add resistance)

https://youtu.be/Lkul2kmQEU0

20 Reverse Lunge @moderately challenging weight

E: Metcon (Time)

For time,

30-25-20-15-10-5 reps of

Air squat

Hand release push up

Jumping jacks