CrossFit Juke Joint – CrossFit

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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