CrossFit Juke Joint – CrossFit
Box WOD
Happy 50th Birthday Anthony!
Do either A-1 or A-2
A-1: Filthy RX+ Fifty (Time)
For Time:
50 Box jumps, 30/24
50 Pull-ups
50 Kettlebell swings, 1.5/1 pood
50 steps Walking Lunge
50 Toe to Bars
50 HSPU
50 Superman
50 Wall ball shots, 30/20#
50 Burpees
50 Double unders
(30min)
A-2: Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
(30min)
HOME WOD
a: Metcon (Time)
For time,
50 Tuck Jump
50 Water Jug Bent over row @a pair of 1gal water jug or dumbbells
50 Jumping Jack
50 Walking lunges
50 Sit-ups
50 Push Press @a pair of 1 Gal water jug
50 Superman
50 Water Jug thruster @a pair of 1Gal water jug
50 Burpees
50 Double under or 150 single unders
Water jug bent over row:
https://youtu.be/KozkYCpgOf0
Water jug thruster:
https://youtu.be/rnIQxLs-DK8
Water jug push press:
https://youtu.be/3y4ubDGFBKs
CrossFit Juke Joint 