GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Deadlift (Find 1RM)

(25min)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3 Deadlift @80% of part. A

10 Face bar burpee

HOME WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Large Water Jug 1-arm Deadlift @5Gal Water Jug (L/R each 10 reps) or 20 Backpack deadlift

10 Face line burpee @6 inch
Water jug 1arm DL:

https://youtu.be/aH7kz7n_a04

Backpack DL:

https://youtu.be/UQyDaPdY4Mg

*Face line Burpee: Athlete must burpee while facing line 90 degree then jump over lines of 6 inch wide apart.

https://youtu.be/vewckvPtB9I