GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean (Find 2RM)

(20min)

B: Metcon (Time)

For time,

50/40 Cal row

75 Double Under

35 HSPU

75 Double Under

20 Deadlift 275/185

75 Double Under

35 HSPU

75 Double Under

50/40 Cal row
(20min)

HOME WOD

a: Metcon (AMRAP – Reps)

For total reps of push ups

5 rounds of

1 min Push up

2 min Run at 75-80% intensity

1 min rest

b: Metcon (Time)

For time,

3 rounds of

10 LATERAL SHOULDER RAISE

(Work at a moderately challenging weight (loaded grocery bags, milk cartons, a back pack. Perform 6 reps per arm OR 12 reps total per set. The lighter the weight that’s available, the more reps you should complete up to a limit of 20 reps.)

https://youtu.be/8Dct2dcro8E

60 accumulated seconds SINGLE LEG BALANCE DRILL

https://youtu.be/H7kwqiDc4kI