Tuesday, 5/5/20

CrossFit Juke Joint – CrossFit

Box WOD

A: Metcon (No Measure)

EMOM 9

1st min- 30second Dead hang

2nd min- 10 MUT from the ground

3rd min- 10 Ring push ups

B: Metcon (Time)

For time

3 rounds of

250m row

10 WB shots 10ft/9ft 20/14#

10 Box Jump 24/20″
(10min)

C: Metcon (AMRAP – Reps)

For reps

1min Pull-up

1min Row for cal

1min Pull-up

2min Row for cal

1min Pull-up

3min Row for cal

1mi Pull-up
(10min)

Compare to 8/27/19

HOME WOD

A: Metcon (Time)

EMOM 10

40m Sprint (4x10m)

*Set up 2markers for 10m. With 10min running clock, every minute on the minute, complete 4 times of 10m sprint. Athlete must touch the marker with a hand to turn around. Post the fastest time for a 40m sprint.

B: Metcon (Time)

For time,

3 rounds of

25 Double Unders.

15 Water Jug thrusters @2x1Gal

50 Sit-up
(12min)

If you don’t have double unders, do 50 singles

Waterjug thruster:

https://youtu.be/rnIQxLs-DK8