Tuesday, 8/25/20

CrossFit Juke Joint – CrossFit

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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