CrossFit Juke Joint – CrossFit
Box WOD
A: Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
(50min)
HOME WOD
a: Metcon (Time)
5 rounds for time of:
22 1-Arm Water Jug snatch, alternating @1 Gal water jug
22 Tuck Jump or Stair Jump
400m Run
22 Burpee
22 Water Jug thruster @ a pair of 1Gal water jugs
(50min)
Water jug snatch:
https://youtu.be/DJgdSUFqku0
Tuck Jump:
https://youtu.be/jNuaFm7Z2Ns
Water jug thruster:
https://youtu.be/rnIQxLs-DK8
CrossFit Juke Joint 