CrossFit Juke Joint – CrossFit
Box WOD
A: Push Press (Work up to a heavy single)
(10min)
B: Split Jerk (Work up to a heavy single)
(10min)
C: Clean (Work up to a heavy single)
(10min)
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 9
3 Box Jump 42/34
3 Power Cleans 185/125
3 Strict HSPU
HOME WOD
A: Metcon (AMRAP – Reps)
EMOM 12
1st Min- 10 HS-Kick
2nd Min- 10 Hollowrock
3rd Min- 10 Supermans
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
60 second Wall chair
60 second Low plank
60 second Squat bottom position hold
each 10 seconds = 1rep
C: Metcon (Time)
For time,
100 Inverted Burpees
https://youtu.be/M6_nkTKhaFY
CrossFit Juke Joint 