CrossFit Juke Joint – CrossFit
HOME WOD
A: Metcon (AMRAP – Reps)
With a barbell/PVC/Broomstick
EMOM 12
1st min-10 BTN Snatch grip Shoulder Press
2nd min-10 OHS
3rd min-5 Muscle Snatch
4th min- 3 Full squat snatch
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 9
10 Wall ball shots 10/9ft target 20/14#, if you don’t have Medicine ball, use a soccerball, basketball, volleyball. ..
10 Hollowbody roll tuck up and V-up
10 Power Snatch Barbell/PVC/Broomstick
C: Metcon (AMRAP – Reps)
Min 0-1: AMRAP sit-up
Min 1-2: AMRAP hollowrock
Min 2-3: AMRAP V-up
Min 3-4: AMRAP Deadbug
Min 4-5: AMRAP Superman
Min 5-6: 1min Low plank (1rep=10second)
