CrossFit Juke Joint – CrossFit
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.
CrossFit Juke Joint 