Monday, 11/16/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Max Height Box Jump (Distance)

Max Height Box Jump
(7min)

B: Metcon (Time)

For time,

50-40-30-20-10 reps of

Row for calories

Double Under

Push-up

Sit-up
(36min)

HOME WOD

a: Metcon (AMRAP – Reps)

Death by 1 Burpee

On a continuously running clock,

On 00:00- 1 Burpee,

01:00-2 Burpees

02:00-3 Burpees

03:00-4 Burpees

04:00-5 Burpees

.

.

.

Keep adding 1 rep each round, once if you can’t finish all the reps, your workout is over. Post total reps of burpees you have finished for the score

b: Metcon (Time)

For time,

4 rounds of

25 Sit up

25 Push up

25 Superman

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