GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Deadlift (Find 1RM)

(20min)

B: Metcon (Time)

For time,

15 Power Clean 135/95

15 Thruster 135/95

9 Power Clean 155/105

9 Thruster 155/105

6 Power Clean 185/125

6 Thruster 185/125
(18min)

HOME WOD

a: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 Water Jug Deadlift @a pair of 1Gal Water Jugs

9 Water Jug Thruster @a pair of 1Gal Water Jugs

6 Water Jug Shoulder Press @a pair of 1Gal Water Jugs
Water jug DL:

https://youtu.be/tAxLK_Sd16E

Water Jug Thruster:

https://youtu.be/rnIQxLs-DK8

Water Jug Shoulder press:

https://youtu.be/bI4V5kZ9RmU