GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Weight)

SNATCH GRIP DEADLIFT + TOP DOWN STAGE SNATCH

70%x2, 80%x2, 85%x1, 90%x1
(20min)

https://youtu.be/2yiA5tpveak

Metcon

B: Metcon (Time)

For time,

15 Deadlift 225/155

50 Pull up

12 Deadlift 225/155

40 Pull up

9 Deadlift 225/155

30 Pull up

6 Deadlift 225/155

20 Pull up

3 Deadlift 225/155

10 Pull up
(21min)

HOME WOD

a: Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
**If you don’t have access to a pull up bar, do Burpees instead of pull up.