CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 