Monday, 7/27/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Weighted Pull-ups (5-5-3-3-1-1-1)

(20min)

Find the heaviest 1 RM weighted pull up.

Kipling is allowed.

B: Metcon (2 Rounds for reps)

EMOM 12

1st min- AMRAP pull-up

2nd min- AMRAP sit up

3rd min- rest

C: Metcon (AMRAP – Reps)

AMRAP 7

TTB

Ring dip

Air squat
Round of

3 – 9

6 – 27

9 – 54

12 – 90

15 – 135

18 – 189

21 – 252

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

50 air squat

25 push up

50 Sit up

b: Metcon (Time)

For time,

4 rounds of

20 Plyo Lunge

https://youtu.be/a1YLRD3pxfA

10 Squat Jump

https://youtu.be/hkln7p24isA

1minute rest