CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Rope Climb Efficiency
(10min)
B: Clean (Work up to a heavy single)
(10min)
C: “Mandy” (Time)
For time,
42 Cal row
8 Clean 225/155
20 Burpee Box Jump
7 Snatch 155/105
8 Rope Climb
(18min)
HOME WOD
a: Metcon (Time)
For time,
5 Rounds of
5 Hand release push up
30 second plank
5 Hand release push up
30 second plank
1min rest
b: Metcon (Time)
10 Rounds for time of
20 DB lateral lunge
https://youtu.be/A3J4Pavpuqc
15 Mountain climbers
10 Tuck Jump
https://youtu.be/BDA3DERQKFk