CrossFit Juke Joint – OWFL

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Metcon

Metcon (Time)

For time,

500m Row

150 DU

50 Burpees
(16min)

CrossFit Juke Joint – CrossFit

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Gymnastics

Metcon (No Measure)

Pistol Progression
(7min)

Metcon (No Measure)

Not for time

40 Pistols alternate leg
(3min)

Metcon

Metcon (No Measure)

DU/TU progression
(10min)

Metcon (Time)

For time,

500m Row

150 DU

50 Burpees
(16min)

CrossFit Juke Joint – CrossFit

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Weightlifting

Deadlift (1RM Attempt )

(20min)

Gymnastics

Metcon (No Measure)

HS-Walk progression
(7min)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(11min)

CrossFit Juke Joint – OWFL

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Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(11min)

CrossFit Juke Joint – OWFL

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Metcon

Alana Witulski (AMRAP – Rounds and Reps)

AMRAP 27

8 Box Jump 24/20″

13 Hang Power Clean + Push Jerk 95/65

19 Squats

92 Double Unders

CrossFit Juke Joint – CrossFit

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Metcon

Alana Witulski (AMRAP – Rounds and Reps)

AMRAP 27

8 Box Jump 24/20″

13 Hang Power Clean + Push Jerk 95/65

19 Squats

92 Double Unders

CrossFit Juke Joint – OWFL

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Metcon

Metcon (AMRAP – Reps)

10 1-minute rounds of

10 burpee over the bar

Max reps of power snatches

Rest 2 minutes between rounds.

RX: 155/105

INT: 135/95

Beg: 95/65 or 65/45
(28min)