CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Clean (1RM attempt ) (20min) Gymnastics Metcon (No Measure) Muscle up progression(8min) Metcon Metcon (Time) For time, 10 MU 100 Push press 75/55 1000m Row or 1mile Bike(16min) 1 MU= 4 Ring row + 4 Ring dip

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 10 MU 100 Push press 75/55 1000m Row or 1mile Bike(16min) 1 MU= 4 Ring row + 4 Ring dip

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Del (Time) For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with a 20# medicine ball 25 Chest-to-bar pull-ups 400m run with a 20# medicine ball…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Del (Time) For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with a 20# medicine ball 25 Chest-to-bar pull-ups 400m run with a 20# medicine ball…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stage Pull Snatch (1-1-1-1-1) https://youtu.be/gVOKm3O5nfI(15min) Start @60% for the first round, add 5# each round Deadlift (Work up to a heavy single) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Deadlift 275/195 20 Sit-ups

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Deadlift 275/195 20 Sit-ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 80 Bar facing burpees 4000m rowing or 4mile bike(30min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 21-15-9 reps of Deadlift 225/155 OHS 135/95(14min) Scaling options: 185/125 & 115/85 135/95 & 75/55

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week6 Hang Snatch (Work up to a heavy 2RM) (25min) Lift from 1 inch below knee Metcon Metcon (Time) For time, 21-15-9 reps of Deadlift 225/155 OHS 135/95(14min) Scaling options: 185/125 & 115/85 135/95 & 75/55

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 7 25-50 DUs or 3-5 TUs Metcon (No Measure) T2B/K2E/Bar MU progression(10min) Metcon (AMRAP – Reps) AMRAP 7 25 DU 5 Burpee Bar MUJump to a bar at least 6 inches beyond your reach Scalings: AMRAP 7 25 Single unders 5…