CrossFit Juke Joint – CrossFit
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
