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
C: Metcon (AMRAP – Reps)
AMRAP 7
7 Push up
7 Air squat
