Announcements Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Molokai Freedom (RX’d) Every 1:00 (12:00) Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s) Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s) (KG conv:…

Announcements Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 30-sec bike 30-sec ski erg 10-sec sandbag hold 5 Snatch Grip Deadlifts (empty bar) 5 Hang Muscle Snatch (empty bar) 5 Power Snatch…

Announcements Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 5 Single Arm Ring Rows (each arm) 10 Single Arm Dumbbell Shoulder Press (light/each arm) 10 Hollow Rocks -into- 2 sets:…

Announcements Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 3 sets: 10 Overhead Walking Lunges + Pass Through (PVC Pipe) 10 Dynamic Squat Stretches -into- 2 sets: (empty bar) 3 Snatch…

Announcements Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer * 10 minutes with a PVC or Empty Barbell 2. Strength Build to a heavy…

Announcements Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength Build to a…

Announcements Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through: 10 yd walk on toes 10 yd walk on toes backward 10 yd walk on heels 10 yd walk feet turned out 10…

Announcements Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) 1955 Freedom (RX’d) 12-10-8-10-12 Dumbbell Cleans (50s/35s) 20/16 Calorie Row after each set of Cleans (KG conv: 22.5/15) Independence 12-10-8-10-12 Dumbbell Cleans (35s/25s) 16/13 Calorie Row after…

Announcements Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: 2×50 ft synchro shuttle jogs 2 Rope Pulls for height OR 2 zombie climbs 3 Bench Press…

Announcements Memorial Day Murph. May 29 9am-12:30pm Burgers and Beers right after Murph WOD CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 10 PVC Pass Throughs 10 Banded Air Squats Or Dynamic Squat Stretch -into- 2 sets: (empty bar) 3 Snatch Push Press…