GYM1010

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Power Clean + Push Press (4×1@70% of 1RM C&J)

(15min)

B: Metcon (Time)

For time,

5 rounds of

250m Row

10 Front squat 135/95

15 Ab barbell roll out

20 Box Jump 24/20″
(28min)

HOME WOD

a: Metcon (Time)

For time,

10 rounds of

10 DBs(or Water Jugs) Shoulder Press

10 Neutral Grip Bent Over row with DBs ot Water Jugs

10 DB/KB/Water Jug Swing

https://youtu.be/uB-fq0HqGK0
*Neutral grip bent over row: Bent over position with your chest nearly parallel to the floor. Start by having both arms extended at arms lock, with your hands in a neutral grip (palms facing each other). Keeping your core engaged, row both arms to 90 degrees engaging your scapula to complete the row. Slowly return to your starting position.