CrossFit Juke Joint – OWFL View Public Whiteboard 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 Burpee Pull-up

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 9 20 Cal row/Bike 30 WB shots 10/9ft 20/14# 20 T2B 30 Box Jump 24/20 20 SDHP 135/95 30 Burpee 20 STO 135/95Originally it’s 6minutes AMRAP and there is one more exercise after STO Rich Fronning 143 reps(AMRAP 6) Sam Briggs…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week6 Snatch (1×86%,1×92%,1×95%) (18min) Front Squat (1×1@78%, Then dropsets 2×1@(-10%)) (12min) **3 Box Jumps 30/24 before each working set Metcon Metcon (AMRAP – Reps) AMRAP 9 20 Cal row/Bike 30 WB shots 10/9ft 20/14# 20 T2B 30 Box Jump 24/20 20 SDHP 135/95 30…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) “BSU” For time, 3 rounds of 7 Thrusters 165/115 15 MU 10 Power Snatch 165/115(25min) Scaling: 135/95 & 15 Pull-ups 95/65 & 15 Banded chin ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week6 Clean and Jerk (1×94.5%, 1×98%x1x100.5%) (20min) Metcon Metcon (Time) “BSU” For time, 3 rounds of 7 Thrusters 165/115 15 MU 10 Power Snatch 165/115(25min) Scaling: 135/95 & 15 Pull-ups 95/65 & 15 Banded chin ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon 50M Sled Push (4×1@185/125) (25min) https://youtu.be/-Pvb2OmomAg Metcon (AMRAP – Reps) 7 2-minute rounds of 20 cal Row or Bike Max reps of sit ups There is no rest between rounds. Total reps of sit-ups for the score(14min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) 7 2-minute rounds of 20 cal Row or Bike Max reps of sit ups There is no rest between rounds. Total reps of sit-ups for the score(14min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 4 Rounds of 25 Push press 95/65 50 Cal Row (or bike) 100 DU(35min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Strongman Farmer’s Carry (4x100m@body weight) (20min) Metcon Metcon (Time) For time, 400m Run 50 Sit-up 400m Run 40 Sit-up 400m Run 30 Sit-up 400m Run 20 Sit-up 400m Run 10 Sit-up(21min) Compare to 8/22/17

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 400m Run 50 Sit-up 400m Run 40 Sit-up 400m Run 30 Sit-up 400m Run 20 Sit-up 400m Run 10 Sit-up(21min) Compare to 8/22/17