GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Behind The Neck Jerk (3×2@85% of C&J)

(15min)

From the rack

B: Metcon (Time)

For time,

100 Double Under, Then

5 rounds of

10 Deadlift 95/65

10 Front squats 95/65

10 HSPU

Then

100 Double Under
(21min)

RX+ 225/155

Compare to 7/21/17, 1/3/18

HOME WOD

a: Metcon (Time)

4 Rounds for time,

12 Water Jug Shoulder press @ a pair of 1gal Water jug

12 Seated two arm lateral arm raises @a pair of 1gal water jug
shoudelr press:

https://youtu.be/bI4V5kZ9RmU

Lateral arm rasies:

https://youtu.be/bZ4mzFcDhvg

b: Metcon (Time)

for time,

1 mile run

50 Burpees

1 mile run