Monday, 7/15/19

CrossFit Juke Joint – CrossFit

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Metcon

Metcon (AMRAP – Reps)

EMOM 12

Min 0,3,6,9 – 10/8 Cal Row

Min 1,4,7,10 – 50 DU

Min 2,5,8,11 – 10 Box Jump 24/20″

Do WB shots to 10ft/9ft target @20/14# for the rest of each minute.

Total score= Total WB – Any miss reps of row, DU and BJ

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

100m Walking lunges with 45/25# plate OH

30 Weighted sit ups with 45/25# plate
100m = 9 times across the box (36ft)

6ft OH lunge = 1 rep

How to situp with plate:

https://youtu.be/y-BkLY8jyuw

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