GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Front Squat (3-3-3-3-3)

(15min)

Find 3RM

B: Clean (1-1-1-1-1-1-1-1-1-1)

(15min)

From 00:00-05:00 – Build up your clean up to 185/125 or 135/95 or 95/65.

From 05:00, start EMOM 1 Squat clean for the rest of 10 minutes.

Add 10# each round.

C: Metcon (Time)

For time,

9-6-3 reps of

Muscle up

Full Squat Clean 225/155
(11min)

If you don’t have MU,

27 RR + 27 RD, 18RR+18RD, 9RR+9RD for the MU sets

HOME WOD

a: Metcon (Distance)

On a Trail

(Choose a trail with many stiff hills)

For 40min running clock, complete 5 rounds of

1 min Walk

2 min Run

1 min Walking lunge

Then, check the distance for the score