CrossFit Juke Joint – CrossFit
Box WOD
A: Clean and Jerk (1RM)
(20min)
B: Metcon (No Measure)
Muscle Up Progression:
Work on Ring Muscle ups
If you don’t have 1 strict pull up, do 4 rounds of 4 Ring Row and 4 Ring Dips
(7 min)
C: Metcon (Time)
Three rounds for time of:
275/190 pound Deadlift, 10 reps
50 Double-unders
(16min)
Scale for 50 DU=100 Singles.
Compare to 11/24/17
HOME WOD
A: Metcon (Time)
For time,
7 Rounds of
100ft shuttle bear crawl (5-10-15-20)
100ft shuttle Skipping side (5-10-15-20)
5x20ft Burpee Jump
Put 5 markers every 5 foot.
B: Metcon (No Measure)
NFT
3 rounds of
60 seconds plank hold
45 second side plank hold (L)
45 second side plank hold (R)
