Thursday, 11/12/20

CrossFit Juke Joint – CrossFit

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Box WOD

I know you all missed some barbells and CrossFit. So we are CrossFiting instead of Kickboxing. THANK YOU!

A: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
(35min)

B: Filthy RX+ Fifty (Time)

For Time:

50 Box jumps, 30/24

50 Pull-ups

50 Kettlebell swings, 1.5/1 pood

50 steps Walking Lunge

50 Toe to Bars

50 HSPU

50 Superman

50 Wall ball shots, 30/20#

50 Burpees

50 Double unders
(38min)

HOME WOD

a: Metcon (Time)

For Time:

50 Tuck Jump

50 Jumping touch target at 12″ higher from your max reach.

50 Kettlebell swings, 35/18

50 steps Walking Lunge

50 V-ups

50 Push press, 45# or push ups

50 Back extensions

50 Wall ball shots, 20# or Jump Squat

50 Burpees

50 Double unders or 150 Singles

(35min)

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