CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Ring Muscle up progression(10min) Metcon Metcon (Time) For time, 5 MU (Scaling: 10RR+10RD) 10 Deadlift 245/175 15 (GHD) Sit-up 50m Run 5 MU 10 Deadlift 245/175 15 (GHD) Sit-up 100m Run 5 MU 10 Deadlift 245/175 15 (GHD) Sit-up 150m Run 5 MU…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 5 Rounds of 4 Clean & Jerk 225/155 6 Bar MU 40ft HS-Walk(24min) Scaling: 6 Bar MU = 12 K2E 40ft HS-Walk=4Wall Walk

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Clean (Halt cleans, Find 3RM) (20min) Halt clean : https://youtu.be/9o9tQ_0Fj2s?list=PLubjaW1Ywkcai2s0GhFLSzjJtHeavotG8 Metcon Metcon (Time) For time, 5 Rounds of 4 Clean & Jerk 225/155 6 Bar MU 40ft HS-Walk(24min) Scaling: 6 Bar MU = 12 K2E 40ft HS-Walk=4Wall Walk

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 7 Bar facing burpees Metcon (AMRAP – Reps) AMRAP 3 Ab mat sit-up

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for time) 2 rounds of Row for 2K Stay 21-26 s/m (strokes per minute), post the best 500m pace and the best 2k time for the score(30min) Metcon (AMRAP – Reps) AMRAP 7 Bar facing burpees Metcon (AMRAP – Reps) AMRAP 3 Ab…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) “The Pumpkin King” – by Verity Speed & Strength For time, 10 Rounds with a partner 31 Pumpkin OH Walking lunges 31 Pumpkin Squat cleans 31 Pumpkin Weighted Situps 10 Pumpkin Facing Burpees Pumpkins: 20/14# Med ball(45min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Deadlift (Work up to a heavy single) (18min) Gymnastics Metcon (No Measure) MU Progression(8min) Metcon Metcon (Time) 5 Rounds for load and time of 5 Deadlift 5 Ring HSPU(15min) Post time for the score, the load in the comment

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) 5 Rounds for load and time of 5 Deadlift 5 Ring HSPU(15min) Post time for the score, the load in the comment

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 25 Walking Lunge steps 20 Pull-up 50 Box jump 20″ 20 DU 25 Ring Dips 20 KTE 30 KB Swings 2/1.5 pood 30 Sit-up 20 Hang squat cleans 50/35 DBs 25 Back Extensions (Superman) 30 WB shots 20/14# 3 Rope climbs(31min) Compare…