CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 16

1st Min-5 Chin-up

2nd Min-5 Ring Dip

3rd Min-5 Wide grip pull-up

4th Min-50 Double Under

B: Metcon (No Measure)

TTB/KTE Progression, work on efficiency
(10min)

https://youtu.be/0i7Nl-S3B1E

C: Metcon (AMRAP – Reps)

AMRAP 8

10 WB shots 10/9ft 20/14#

10 TTB

10 Box Jump 24/20″

HOME WOD

a: Metcon (3 Rounds for reps)

For reps

3 rounds of

AMRAP 2 Double Unders

1 min rest

AMRAP 2 Water Jug Bent Over row

1min rest

AMRAP 2 T-push up

1min rest
(total 27min)

Do single unders if you don’t have double unders.

Water jug Bent over row:

https://youtu.be/KozkYCpgOf0

T-push up:

https://youtu.be/vKaLCCNxMho

Post total reps of each movement.