CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 16
1st Min-10 KB Swings 2/1.5pood
2nd min-5 Pull-up
3rd Min-10 Box Jump 24/20″
4th min-10 Push-ups
B: Metcon (No Measure)
Pull-up Progression
– Work toward strict, kip, butterfly, C2B pull-ups
(10min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
3 Pull-ups
6 Power Cleans 135/95
9 Burpees
HOME WOD
A: Metcon (AMRAP – Reps)
EMOM 20
Min1-10 Push-up
Min2-20 Squats
Min3-10 Water Jug Row @a pair of 1Gal water jugs
Min4-10 Sit-up
https://youtu.be/KozkYCpgOf0
