CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (Calories)
EMOM 7
12/10Cal row
B: Metcon (Distance)
EMOM 10
1 Box Jump starts at 28/23″
add a 10#plate(about an inch) or more each round. Record the max height in inch for the score
C: Metcon (Time)
For time,
10-9-8-7-6-5-4-3-2-1 reps of
C2B Pull-ups
Box Jump 30/24″
Barbell rollout
(16min)
HOME WOD
a: Metcon (Time)
For time,
40-30-20-10 reps of
Burpee
Walking lunges
b: Metcon (Time)
For time,
3 rounds of
30 Side plank windmill
(Weight optional. Complete 15 reps per side per set totaling 30.)
https://youtu.be/AdqLhzf8AWo
10 Inchworm with push up
https://youtu.be/TRuhe4grOK8