CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double Dumbbell Hang Snatches (Light) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double Dumbbell Hang Snatches (Light) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double Dumbbell Hang Snatches (Light) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 I Want Candy (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 20:00 20 Lateral Box Step Ups (20) 15 Ring Rows (Or 5 Strict Pull Ups) 15/12 Calorie Row Independence AMRAP 20:00 15 Lateral Box Step Ups (20) 15 Ring Rows (Or 5 Strict…