CrossFit Juke Joint – CrossFit
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
