CrossFit Juke Joint – CrossFit
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
