CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 18
1st Min – 3 Front Squat 225/155
2nd Min – 7 Hanging Leg raise
3rd Min – 10 Box Jump 24/20″
B: Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
HOME WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
100 Double Under/Single Under
50 Overhead squat with a broomstick
100 Double Under/Single Under
50 Sit up
100 Double Under/Single Under
50 1-Arm Water Jug Snatch @1Gal water jug, alternating arms
1 arm Water jug snatch:
https://youtu.be/1i50IaZZFWo
