CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 12
1st Min- 12/10 Cal Row
2nd Min- 5 x 3sec Negative pull-ups
3rd Min – 10 Toe to Ring
B: Metcon (No Measure)
Muscle up progression:
Work on Bar/Ring Muscle up
(10min)
C: Metcon (AMRAP – Reps)
AMRAP 7
25 Double Unders
5 Burpee Bar Muscle up
Compare to 9/26/19
HOME WOD
A: Metcon (AMRAP – Reps)
Each round, as many reps of
EMOM 12
1st Min- Burpee
2nd Min- Hollowrocks
3rd Min- V-ups
V-up:
https://youtu.be/7UVgs18Y1P4
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Water jug row @ a pair of 1Gal water jugs
25 Double under
Scales for DU: 50 Singles
Water Jug rows: https://youtu.be/38F4ceD6hNE
