CrossFit Juke Joint – CrossFit View Public Whiteboard Strongman Metcon (Weight) NFT, SB Carry 4x20m 150/100 SB GTO 4×6 150/100(20min) Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2, AMRAP 24, 12 SB Throw over the wall (4ft) 150/100 *Partners standing each side of the wall, pick 200m SB Carry 150/10

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 21-18-15-12-9-6-3 reps of Barbell roll out Shoulder press 95/65(24min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week1 Power Snatch (1-1-1-1-1-1 add 5# each round) (18min) Opening weight @ 70% of 1RM Snatch Metcon Metcon (Time) For time, 21-18-15-12-9-6-3 reps of Barbell roll out Shoulder press 95/65(24min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 3 Rounds of 21 Cal Row or Bike 12 HSPU 3 Rope Climbs(12min) Compare to 3/26/19

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) HS-Walk or HSPU progression(13min) Metcon (No Measure) Rope Climb Progression(13min) Metcon Metcon (Time) For time, 3 Rounds of 21 Cal Row or Bike 12 HSPU 3 Rope Climbs(12min) Compare to 3/26/19

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week1 WK1: Snatch (6×1@85%) (15min) WK1: Front Squat (1×1@86%, Drop sets 2×1@(-10%)) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Front squat 185/125 10 C2B pull-ups 20 DUCompare to 11/1/17, 3/14/18

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Front squat 185/125 10 C2B pull-ups 20 DUCompare to 11/1/17, 3/14/18

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#(15min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week1 WK1: Clean and Jerk (86%x1, 90%x1, 93%x1) (20min) Metcon (No Measure) Muscle Up Progression(7min) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#(15min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Max Height Box Jump (Distance) Max Height Box Jump(18min) Metcon Metcon (AMRAP – Reps) 5 2-minute rounds of 10 Burpees 200m Sprint Max rep-burpees Rest 3 minutes between rounds(25min) Reduce the reps so that the first set of burpees and run take no more than 90…