Friday, 7/24/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (6 Rounds for weight)

Turkish Get up

6-6-4-4-2-2

Start with a weight that you can complete 3TGUs on each arm unbroken using KB/DB/Farmer’s Carry barbell with weight, then add weight each round.

Add all the weights up each round you use.

For example,

20#-35#-53#-70#-80#-90#

then total score will be 338#
(20min)

B: Metcon (Time)

7 rounds for time,

3 Front squats 185/125

7 L-pull up
(15min)

L-pull up:

https://youtu.be/qeGS55RHBUU

Scaled options for L-pull up

1. Kipping pull up

2. Banded chin-up

3. 3 second negative pull-up (*holding the legs out for L-shape is optional)

HOME WOD

a: Metcon (10 Rounds for time)

Complete 10 rounds of the following exercises working at max intensity. Rest 60 seconds between rounds.

10 Burpee

50m Dash

Record and post the time for each round.