Monday, 11/2/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (No Measure)

NFT

3 Rounds of

10 Yard Seal Walk

1 Wall Walk up+2 Shoulder Tab+2 Side step (L)+2 Side step (R)+1 Wall Walk down

3 Dragon Flys
(13min)

B: Metcon (No Measure)

NFT

4 Rounds of

3 Rope Climbs

1min Rest

**Rope Climb progression for Beginners
(10min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50ft HS-Walk

100ft Walking Lunges
5ft=1rep

5 Wall-Walk Down for 50ft HS-Walk

HOME WOD

DO A & C

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