CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

“2011 CrossFit Games Masters Chipper”

For time:


10 Handstand push-ups


20 Wall ball shots, 20 pound ball to 10′ target
/14# to 9ft

30 Toes-to-bar


40 Power cleans, 135/95 pounds


50 Burpees


60 Sumo deadlift high-pull, 75 /55pounds
(30min)

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

100ft Bear crawl

(Perform 50 feet going forward, then perform 50 feet going backwards.)

100ft OH Walking lunges

(Use any object that you have available to you, for most a single Dumbbell (30 – 50lbs) or Kettlebell will be perfect.)

b: Metcon (Time)

For time,

3 rounds of

50 Air squats

50 Sit up

50 Mountain Climbers