CrossFit Juke Joint – CrossFit
Box WOD
A: Back Squat (Find 1RM)
(20min)
B: Metcon (Time)
For time,
135/95 pound Front squat, 10 reps
2 Rope Climb
135/95 pound Front squat, 9 reps
2 Rope Climb ascent
135/95 pound Front squat, 8 reps
2 Rope Climb ascent
135/95 pound Front squat, 7 reps
2 Rope Climb ascent
135 /95 pound Front squat, 6 reps
2 Rope Climb ascent
135/95 pound Front squat, 5 reps
2 Rope Climb ascent
135/95 pound Front squat, 4 reps
2 Rope Climb ascent
135/95 pound Front squat, 3 reps
2 Rope Climb ascent
135/95 pound Front squat, 2 reps
2 Rope Climb ascent
135/95 pound Front squat, 1 rep
2 Rope Climb ascent
(15min)
https://youtu.be/uKGy8EsN0VI
HOME WOD
a: Metcon (Time)
For time,
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps of
Push up
Air Squats
Sit up
