CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
500m Row
40 WB shots 10/9ft 20/14#
10m=1rep
B: Metcon (Time)
For time
100 sit-up
HOME WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
400m Run
40 Air squat
10m=1rep
B: Metcon (Time)
For time,
100 Sit-ups
CrossFit Juke Joint 