CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 2 min Choice of Machine -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number multiplied by 5 in single unders (Max 10) 2. Workout Prep 2 sets: 5/4 Calorie Row (workout pace) 10 Double…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (5 Rounds for time) BikeErg Lactate Threshold 5 Sets 1000m at Easy 750m at Moderate 500m at Fast 250m at Sprint (Standing @D8-10) *Rest 2 Min between sets. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both. 1. Donate here. Mayhem Mission 2, Come to the WOD on Saturday 8am class. Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into-…

CrossFit Juke Joint – CrossFit View Public Whiteboard Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both. 1. Donate here. Mayhem Mission 2, Come to the WOD on Saturday 8am class. Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 30 sec…

CrossFit Juke Joint – CrossFit View Public Whiteboard Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both. 1. Donate here. Mayhem Mission 2, Come to the WOD on Saturday 8am class. Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 Rounds 1 min Row…

CrossFit Juke Joint – CrossFit View Public Whiteboard Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both. 1. Donate here. Mayhem Mission 2, Come to the WOD on Saturday 8am class. Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-up -into- 6…

CrossFit Juke Joint – CrossFit View Public Whiteboard Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both. 1. Donate here. Mayhem Mission 2, Come to the WOD on Saturday 8am class. Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Warmup or Banded…

CrossFit Juke Joint – CrossFit View Public Whiteboard Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both. 1. Donate here. Mayhem Mission 2, Come to the WOD on Saturday 8am class. Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3…