CrossFit Juke Joint – CrossFit
Box WOD
A: Clean and Jerk (Find 1RM)
(25min)
B: Metcon (Time)
For time,
3 rounds of
400m run
15 Squat snatch 75/55
9 HSPU
(16min)
Compare to 4/11/18, 1/30/19
HOME WOD
a: Metcon (Time)
When the clock starts, perform……
METCON
Three rounds for time of:
50 Double-Unders (or 100 Singles)
immediately followed by three (3) rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell Snatches
For the sake of clarity, you will be performing a total of 150 Double-Unders(or 300 single unders), 90 Hand-Release Push-Ups and 90 Dumbbell Snatches.
GYM1010 
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