Announcements
Saturday, 12/7/19 the morning class and OPEN gym will be canceled for preparing Holiday party in the evening. We are planning to cut a Christmas tree in the morning instead. Thank you so much
CrossFit Juke Joint – CrossFit
Weightlifting
(30min)
Dark Horsemen Wave 1 Week3
Supersets 6rounds of A,B,C,D and E
A: Weighted Pull-ups (6×5 @45/25)
B: Push Press (1-1-1-1-1-1 (1RM))
C: Landmine Twist (6×10@25/15 w/ 45# bar)
D: KB Snatch (1 Arm 6×12@1.5/1pood)
E: 90 Second Rest (6x90sec Rest)
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
25 Pull-ups
50Cal Row/Bike
100 OHS 45/35
50 Box Jump 24/20″
25 Pull-ups
(14min)
GYM1010 
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