CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 12
1st Min- 10 Hollowrock
2nd Min- 10 Superman
3rd Min- 35seconds deadhang (5sec=1rep)
B: Metcon (No Measure)
Work on Pull-up/Muscle up
(10min)
C: Metcon (AMRAP – Reps)
AMRAP 7
1 Muscle Up (4RR+4RD if you don’t have MU)
1 TTB
1 KTE
1 Bar MU (1 Pull up if you don’t have a bar MU)
HOME WOD
A: Metcon (AMRAP – Reps)
EMOM 12
1st Min- 10 Hollowrock
2nd Min- 10 Superman
3rd Min- 50second Low plank hold(5sec=1rep)
B: Metcon (AMRAP – Reps)
For total reps ,
AMRAP9
3-6-9-12-15-18…reps of
Water Jug row @a pair of 1gal water jug
Push-ups
Air-squats