CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Handstand Progression
– Work on Handstand, HSPU, HS-Walk
(10min)
B: Max Height Box Jump (Distance)
Max Height Box Jump
(10min)
C: Metcon (Time)
6-9-12-9-6 reps for time of:
Burpees over the bar
185/125-lb. front squats
Chest-to-bar pull-ups
Post time for the score.
(18min)
HOME WOD
A: Metcon (No Measure)
Handstand Progression
– Work on Handstand, HSPU, HS-Walk
(10min)
B: Max Broad Jump (Distance)
(10min)
Find your 1 RM longest jump in meters for jump. Must jump in two feet. You are allowed to run for longer jump.
C: Metcon (Time)
For time,
9-15-21-15-9 reps of
Burpee over 6 inches
Large Water Jug Bear hug style front squat
Water Jug Bent over Row @a pair of 1Gal Water Jugs
Water jug Bear hug style squat:
https://youtu.be/YaF3DPC7gks
Water Jug bent over row:
https://youtu.be/KozkYCpgOf0
CrossFit Juke Joint 