GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

For time,

3 rounds of

30 Squat cleans 95/65

30 Pull up

1.5 mile Bike
(45min)

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

12 DB (Water Jug) Shoulder press @a pair of DB or 1 Gal water jugs

10 Seated lateral shoulder raise @a pair of DB or 1 Gal Water jugs

https://youtu.be/-TfzN4-kpLw

b: Metcon (Time)

For time,

3 rounds of

3 minutes run

50 squats

3 minutes run

40 squats

3 minutes run

30 squats

3 minutes run

20 squats

3 minutes run

10 squats