Thursday, 6/4/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 16

1st Min- 12/10 Cal row

2nd Min- 10 Banded Bar levers with 10 sec pause at the thigh on the last rep

3rd Min- 50 Double Under

4th Min- 2 Wall Walk

B: Metcon (No Measure)

NFT,

3 rounds of

16 Braced Deadbug

10 Braced Wall chair Banded Press

10 Braced Weighted Push up 45/25
(14min)

C: Metcon (AMRAP – Reps)

AMRAP 7

3-6-9-12-15-18-21… reps of

HSPU

Box Jump 24/20″

HOME WOD

A: Metcon (AMRAP – Reps)

EMOM 20

1st min- 8 Burpee

2nd min- 10 Push up

3rd min- 50 Double Under

4th min- 2 Wall Walk
* If you don’t have DU, do 50 Singles or 10 DU attempts

Wall Walk:

https://youtu.be/NK_OcHEm8yM

B: Metcon (AMRAP – Reps)

AMRAP 7

3-6-9-12-15-18-21..reps of

Handstand Push up

Tuck Jump
If you don’t have HSPU, do either Push-ups or Handstand kicks

Tuck Jump:

https://youtu.be/jNuaFm7Z2Ns

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