CrossFit Juke Joint – CrossFit
A: Back Squat (Find 2RM)
(20min)
minimum 83%
B: Metcon (No Measure)
Paper pickup challenge
(8min)
()
C: Metcon (2 Rounds for reps)
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of
Deadlift 225/165
Strict HSPU
Rest 5minutes
Then following the patterns of 2-4-6-8, etc. reps complete as many reps as possible in 7 minutes of
Power clean 155/115
One legged squat, alternating
HOME WOD
D: Metcon (Time)
For time
30-25-20-15-10-5 reps of
Air squat
Hand release push up
Jumping Jacks
E: Metcon (Time)
For time
100 Pistols
(Alternate legs to perform 100 pistol sits in total. Can substitute with Pistol Sits to a bench depending on your strength & mobility.)
CrossFit Juke Joint 