GYM1010

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Snatch (Find 1RM)

(25min)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

9 Deadlift 135/95

6 Front squat 135/95

3 Shoulder Press 135/95

HOME WOD

C: Metcon (AMRAP – Reps)

Death by Burpees

Minute 1: Perform 1 Burpee.

Minute 2: Perform 2 Burpees.

Minute 3: Perform 3 Burpees.

Add one Burpee per minute until you can’t complete prescribed number of reps within the minute.

Record the number of Burpees in your final set to the Whiteboard!

D: Metcon (No Measure)

NFT

SPRINT

Perform 10 sets of 30 second max effort sprints! Walk for 30 seconds to recover in between each set.