CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 10
Min 1- 15 Box Jump 24/20″
Min 2- 15 WB Shots 10/9ft 20/14#
B: Metcon (No Measure)
Muscle Up/Pull Up progression
-Work to get to the next level
(6min)
C: Metcon (Time)
For time,
5 rounds of
15 C2B pull-up
400m run
HOME WOD
a: Metcon (AMRAP – Reps)
Death by Sit-up
EMOM For as Long as Possible with Sit-ups
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
b: Metcon (AMRAP – Reps)
Death by Supreman
EMOM For as Long as Possible with Supermans
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.