Friday, 10/16/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Pistol Progression
(10min)

B: Metcon (Time)

For time,

40 Pistols Alternating leg
(4min)

C: Metcon (AMRAP – Reps)

EMOM 7

12/10 Cal row

D: Metcon (AMRAP – Reps)

AMRAP 9

20 HSPU

20 WB shots 10/9ft 20/14#

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 10

1st min- 3 Tempo squat 7second eccentric holding a back pack or any weight

(7second down and 7 second up)

2nd min-AMRAP Push up
Post total number of Push-ups for the score

b: Metcon (AMRAP – Rounds and Reps)

AMRAP 21

10 Inverted burpee

https://youtu.be/M6_nkTKhaFY

20 Med ball twist

(If you don’t have a Med ball, use any ball like soccer/Basket ball, Left and right as one count)

https://youtu.be/hRIdAjDs08Q

15 Superman

30 Double Under or 50 Single unders