Thursday, 11/5/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

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.

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