CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Clean High Pull+Power Clean+Hang Power Clean (4x(1+1+1)@65% of 1RM C&J) (15min) Back Squat (4×3@75%) (15min) Minimum 60seconds rest between workking sets Metcon Metcon (Time) For time, 21-15-9 reps of Front squat 95/65 Burpee Pull-up(13min) Comapre to 4/25/18

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch (6×1@85%) (20min) Metcon Metcon (Time) For time, 50 WB shots 10ft/9ft 20#/14# 15 Cleans 135/95 50 WB shots 10ft/9ft 20#/14# 10 Cleans 185/135 50 WB shots 10ft/9ft 20#/14# 5 Cleans 225/155(21min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 50 WB shots 10ft/9ft 20#/14# 15 Cleans 135/95 50 WB shots 10ft/9ft 20#/14# 10 Cleans 185/135 50 WB shots 10ft/9ft 20#/14# 5 Cleans 225/155(21min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) 7 Rounds for time, 10 HSPU 3 Rope Climbs(21min) Compare to 12/3/18

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) EMOM 16 Min 0,4,8,12 – 8 T2B Min 1,5,9,13 – 8 Ring Dip Min 2,6,10,14 – 8 K2E Min 3,7,11,15 – 10/8 Push-up Metcon () Metcon Metcon (Time) 7 Rounds for time, 10 HSPU 3 Rope Climbs(21min) Compare to 12/3/18

CrossFit Juke Joint – CrossFit View Public Whiteboard Strongman Tire Flip (1-1-1-1-1-1-1 @AHAP) (20min) Metcon Metcon (Time) “Mid-line March” For time, 3 rounds of 25 GHD sit-ups
 50-foot handstand walk
 50-foot overhead walking lunge, 155 lb/105lb(21min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 50 Hip extensions 5 Rope Climbs 40 Hip extensions 4 Rope Climbs 30 Hip extensions 3 Rope Climbs 20 Hip extensions 2 Rope Climbs 10 Hip extensions 1 Rope Climb(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) EMOM 12 Min 0,3,6,9 – 10 Hollow rocks Min 1,4,7,10 – 10 Superman Min 2,5,8,11 – 5 Wide Grip Pull-up + 5 Hanging leg raises Metcon (No Measure) Rope Climb Progression/Efficiency work(10min) Metcon Metcon (Time) For time, 50 Hip extensions 5 Rope…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hang Clean (Find 3 RM) (18min) Shoulder Press (1RM attempt) (15min) Metcon Metcon (AMRAP – Reps) AMRAP 7 5 Box Jump 30/24 3 Cleans 225/155

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 7 5 Box Jump 30/24 3 Cleans 225/155