CrossFit Juke Joint – CrossFit
Box WOD
A: Muscle Snatch (5×2@55% of 1RM Snatch)
(15min)
B: Metcon (No Measure)
Toe to bar/Knee to Elbow Progression(
(10min)
https://youtu.be/rYXXj2AMQ5c
C: Metcon (AMRAP – Reps)
AMRAP 9
3-6-9-12-15-18-21…reps of
Power Snatch 75/55
TTB
Face bar burpee
https://youtu.be/zPdzNA3czkM
HOME WOD
a: Metcon (No Measure)
5 rounds for quality
10 PRONE SHOULDER RAISES
https://youtu.be/8nWbvkHi0Cc
20 (GLUTE BAND) GLUTE BRIDGE **Glute band is optional
https://youtu.be/XnWyZfaazaY
b: Metcon (Distance)
8 rounds for DISTANCE(in yard or meter),
60 second RUN
60 second Lunges
GYM1010 
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