Monday, 8/17/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (Time)

EMOM 7

11/9 Cal row

Record the fastest 11/9 Cal time for the score

B: Metcon (AMRAP – Reps)

EMOM 9

1st Min-10 Box Jump, then as many reps of Double/Single under

2nd Min- 10 Burpee, then as many reps of Double/Single under

3rd Min- 10 WB Shots 10/9ft 20/14# , then as many reps of Double/Single under

Post total rep of Double Unders/Single Unders

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Jump 30/24″

20 Weighted Sit up 50/35
Compare to 4/22/19

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

10 HAMMER CURLS

https://youtu.be/EntCKX8K3IA

10 SKULL CRUSHERS

https://youtu.be/YisC8Rm5-1s

10 DUMBBELL BENT OVER ROW

https://youtu.be/VP_f9V854og

b: Metcon (AMRAP – Reps)

DEATH BY BURPEES

BURPEE

Minute 1: Perform 1 Burpee.

Minute 2: Perform 2 Burpees.

Minute 3: Perform 3 Burpees.

Add one Burpee per minute until you can’t complete prescribed number of reps within the minute.

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