GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean and Jerk (Work up to a heavy single)

(20min)

B: Weighted Pull-ups (1RM)

(10min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Front squat 185/125

6 Strict Pull up

9 Burpee over bar

HOME WOD

a: Metcon (AMRAP – Reps)

5 Rounds for reps

AMRAP 1 Push up

2 min Run at 75%-80% intensity

1 min rest

b: Metcon (AMRAP – Reps)

AMRAP 12

10 Air squat

10 Table Pull up

https://youtu.be/0ZimxgwY-AQ

10 Burpee