CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) EMOM 16 1st Min- 4x 4-5sec negative pull-up 2nd Min- 4x 4-5sec negative ring dip 3rd Min- 8 Strict Pull-up 4th Min- 8 HSPU Metcon (No Measure) Pistol Progression(7min) Metcon Metcon (Time) For time, 3 rounds of 20 pistols with 50/35# DB,…

CrossFit Juke Joint – OWFL View Public Whiteboard Gymnastics Metcon (No Measure) Pistol Progression(7min) Metcon Metcon (Time) For time, 3 rounds of 20 pistols with 50/35# DB, alternating 30 (GHD) sit-up(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 5rounds of 200m Farmer’s carry 20 Deficit Push ups hands on DBs 10 Push Jerk Use 50/35# DBs(35min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time 150 Squats 75 Hip extensions 120 Squats 60 Hip extensions 90 Squats 45 Hip extensions(25min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (No Measure) NFT, 4 rounds of 10 Compression from Pike stance 10 Compression from Straddle stance 5 Straddle stance slide forward 5 Straddle stance slide backward 10 HS kick(20min) Metcon Metcon (Time) For time 150 Squats 75 Hip extensions 120 Squats 60 Hip extensions 90…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Snatch (Work up to a heavy single) (10min) Metcon (Weight) 7 rounds of 35 Double unders 1 Snatch Make one snatch attempt each round, Post total of all successful snatches to score and write down time in the comment box. Do not count missed reps.(14min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM 11 1 Squat Clean 135/95 add 10-20# each round, only 3 attempts allowed each round. Post the last round’s weight for the score Metcon Snatch (Work up to a heavy single) (10min) Metcon (Weight) 7 rounds of 35 Double unders 1 Snatch Make…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM 21 1st Min- 10/8cal row 2nd Min- 10 KTE 3rd Min- 1 Clean & Jerk 135/95 *add 10#-20# each round, post the last round’s weight for the score Metcon (AMRAP – Rounds and Reps) AMRAP 12 25 Pull-up 50cal Row 100 OHS 45/35…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 25 Pull-up 50cal Row 100 OHS 45/35 50 Box Jump 24/20″ 25 Pull-up