CrossFit Juke Joint – CrossFit
Box WOD
A: Snatch Pull+Full Squat Snatch (Find 1RM)
(20min)
B: Metcon (Time)
For time,
21 Body weight Back squat (Either From the rack/or ground )
7 Rope Climb
15 Body weight Back squat
5 Rope Climb
9 Body weight Back squat
3 Rope Climb
(15min)
HOME WOD
A: Metcon (AMRAP – Reps)
EMOM 9
5 Water Jug Squat bear hug style @5 Gal water jug
https://youtu.be/YaF3DPC7gks
B: Metcon (Time)
For time,
3 rounds of
20 Water Jug Deadlift with a pair of 1Gal water jugs
20 Handstand Push-up
20 Single arm Water Jug Snatch with a 1Gal water jug ,alternating arm
Water jug deadlift
https://youtu.be/tAxLK_Sd16E
Single arm water jug snatch
https://youtu.be/DJgdSUFqku0
CrossFit Juke Joint 