GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

a: Snatch (1×2@70%+11#,Then 3×2@(-10%))

(20min)

B: Metcon (Time)

10 rounds for time of:


95/65-lb. sumo deadlift high pulls, 7 reps


95/65-lb. front squats, 7 reps


95/65-lb. push jerks, 7 reps
(25min)

HOME WOD

a: Metcon (AMRAP – Rounds and Reps)

AMRAP20

Start your timer and perform a one mile run. Then complete as many rounds as possible of Air Squats, Push Ups and Sit Ups.

1Mile run then,

20 Air squats

15 Pushups

10 Sit-ups

b: Metcon (Time)

for time,

50 Plank to Push-up

https://youtu.be/Ti2MV-INQVY