CrossFit Juke Joint – CrossFit
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.
CrossFit Juke Joint 