CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 400m Walking lunges Post time and number of steps(25min) Metcon (Time) For time 100 sit up(3min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week4 Power Clean+Push Jerk (1×65%,1×70%,1×75%,1×70%,1×75%,1×80%) (20min) Metcon Metcon (Time) For time, 3 Rounds of 15 Cal row (or Bike) 12 Power Snatch 95/65 9 Burpees(16min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 3 Rounds of 15 Cal row (or Bike) 12 Power Snatch 95/65 9 Burpees(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week4 Snatch (1×75%, 1×77%,1×80%, then 1×77%,1×80%,1×83%) (18min) Front Squat (1×88%, then Dropsets 2×1@(-10%)) (12min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 3 HSPU 6 Squat cleans 135/95 9 WB shots 10/9ft 30/20#

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 3 HSPU 6 Squat cleans 135/95 9 WB shots 10/9ft 30/20#

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 8 Strict pull-up 8 Box Jump 36/30″ 12 KB Swing 2/1.5poodCompare to 7/24/17

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Weighted Pull-ups (Find 1RM ) (20min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 8 Strict pull-up 8 Box Jump 36/30″ 12 KB Swing 2/1.5poodCompare to 7/24/17

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week4 Clean and Jerk (1×77%, 1×81%, 1×85%) (18min) Metcon Metcon (Time) For time, 7 rounds of 7 Power snatch 95/65 7 Snatch Balance 95/65 7 OHS 95/65(21min) Compare to 6/4/18

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 7 rounds of 7 Power snatch 95/65 7 Snatch Balance 95/65 7 OHS 95/65(21min) Compare to 6/4/18

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 150 DU 75ft Front rack DB Walking lunges 50/35 50 DB Thrusters 50/35 75ft Front rack DB Walking lunges 50/35 150 DU(20min)