GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Deadlift (1x5RM)

(13min)

Week 1: 5RM (Target approximately 85% of 1RM Deadlift).

B: Metcon (Time)

For time,

2 Rounds

20/15 Cal Bike

15 Deadlift 135/95

10 HSPU

5 Burpee Box Get Over 30/24

-into-

2 Rounds of

20/15 Cal Bike

10 Deadlift 225/155

10 HSPU

5 Burpee Box Get Overs 30/24

-into-

2 round of

20/15 Cal Bike

5 Deadlift 315/235

10 HSPU

5 Burpee Box Get Overs 30/24
(26min)

HOME WOD

a: Metcon (AMRAP – Reps)

For reps.

5 Rounds of

AMRAP 1 Push up

2minute Run at 75-80% intensity

1 min rest

b: Metcon (No Measure)

Outdoor Hike or Walk for 30 minutes