Thursday, 4/2/20

CrossFit Juke Joint – CrossFit

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HOME WOD

Metcon (AMRAP – Rounds)

For time,

7 rounds of

10 WB shots 10/9ft 20/14# or Water Jug thrusters with a pair of 1 Gallon water jugs

10 Pull-up or 10 Hollow-Superman-Hollow
(16min)

Water jug thruster:

https://youtu.be/rnIQxLs-DK8

Hollow-Superman-Hollow:

https://youtu.be/GSnhA8vz2MY


1 Gallon Water jug

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50ft HS-Walk or 100ft Bear crawl

15 Burpee

30 Pistols, alternating or choose any scaling version of pistols from video
Pistol scalings:

Use boxes or chairs different height.

https://youtu.be/jY-3NE3ZH-8

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