Monday, 10/14/19

CrossFit Juke Joint – CrossFit

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Metcon

Metcon (AMRAP – Reps)

EMOM 16

Min 0,4,8,12 – 10 DB Snatch 50/35

Min 1,5,9,13 – 8 Burpee over Box 24/20″

Min 2,6,10,14 – 10 KB Swings 2/1.5 pood

Min 3,7,11,15 – 10 WB Shots 10ft/9ft 20/14#

Metcon (Time)

For time,

4 Rounds of

25 Cal row

25 Burpee
(22min)

Friday, 10/11/19

CrossFit Juke Joint – CrossFit

Today each class we will run 20.1. If you are doing OPEN, you need a judge. You can ask your friend, if you can’t find one, Just let me know! Let’s get it!!

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Metcon

RX: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Scale: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

MA: Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes