Monday, 7/13/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 16

1st min – 10/8 Cal row

2nd min – 10 sit up

3rd min – 10 Burpees

4th min – 10 Box Jumps 24/20″

B: Metcon (Time)

For time:


Row 500 meters


50 Wall ball shots, 20/14 pound ball


Row 400 meters


40 Wall ball shots, 20/14 pound ball


Row 300 meters


30 Wall ball shots, 20/14 pound ball


Row 200 meters


20 Wall ball shots, 20/14 pound ball


Row 100 meters


10 Wall ball shots, 20/14 pound ball
(20min)

Compare to 6/22/18

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

50 Squats

25 Push ups

50 Sit-ups

b: Metcon (Time)

For time

4 rounds of

20 Plyo lunges

20 Jump squats

1minute rest
https://youtu.be/a1YLRD3pxfA

https://youtu.be/hkln7p24isA