CrossFit Juke Joint – CrossFit
A: Power Snatch (1×1@72%, 1×1@72%+5#, 2×1@(-15%))
(15min)
B: Metcon (Time)
For time
1000m row or 1.5mile Bike
30 Box jump 24/20″
10 overhead squats
20 Box jump 24/20″
20 overhead squats
10 Box jump 24/20″
30 overhead squats
1,000-m row or 1.5mile bike
♀ 65 lb. ♂ 95 lb.
(23min)
HOME WOD
C: Metcon (Time)
For time
3 rounds of
1min Hollow hold
10 Sit up
D: Metcon (Time)
For time
8-10-12-14-16 reps of
Burpee
Squat jump
Burpee
Squat Jump