CrossFit Juke Joint – CrossFit
Box WOD
A: Deadlift (Work up to a heavy single )
(15min)
B: Back Squat (1×1@90%)
(15min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 Deadlift 315/205
3 Burpee over bar
14 One legged squat, alternating
21 Double Unders
3 Burpee over bar
HOME WOD
a: Metcon (Time)
For time,
20-18-16-14-12-10-8-6-4-2 reps of
DB(KBs or 1 Gal Water Jugs) Push Press
DB(KBs or 1 Gal Water Jugs) Front squat
Burpee over DB
V-up
https://youtu.be/7UVgs18Y1P4
GYM1010 
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