CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) For total reps Inverse Tababta Shoulder press 155/105 2min rest Inverse Tabata Front squat 245/175 2min rest Inverse Tabata Deadlift 365/255(16min) 10sec work, 20sec rest each round of Tabata

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) Tie a five pound to hang an honest 18″ above your tip-toe reach and complete 5 rounds for time of 50 Jump and touch 40 squats 30 sit-ups 20 push-ups 10 pull-ups(31min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) Tie a five pound to hang an honest 18″ above your tip-toe reach and complete 5 rounds for time of 50 Jump and touch 40 squats 30 sit-ups 20 push-ups 10 pull-ups(31min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 8 1 MU 3 Box jump 26/30″ 5 Clean & Jerk 135/95

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch (Tempo snatch 5×2@80%) (20min) Use a 3 second concentric to mid thigh. https://youtu.be/j_09XYXy7uo Snatch Balance (Work up to a heavy single) (10min) Metcon Metcon (AMRAP – Reps) AMRAP 8 1 MU 3 Box jump 26/30″ 5 Clean & Jerk 135/95

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 5 rounds of 12 STO @50/35 DBs 60m Shuttle sprint (5-10-15)(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Front Squat (5×2@80%) (12min) Clean and Jerk (Halt clean&Jerk 1 rep@80%-80%-85%-85%-90% ) (17min) Break the bar from the floor two inches and hold for 3 seconds. Then finish your Clean & Jerk Metcon (Time) For time, 5 rounds of 12 STO @ 50/35 DBs 60m Shuttle…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM 6 Min 0,2,4 – 3×3-5sec negative pull-up Min 1,3,5-2 Wall Walk Metcon (Time) 10 rounds for time, 5 HSPU 10 Pistols alternating leg 15 Pull-up(35min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) 10 rounds for time, 5 HSPU 10 Pistols alternating leg 15 Pull-up(35min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more…