Monday, 11/30/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (Time)

Free Handstand practice.

Stay in 4ft x 4ft box, hold as long as possible

**Use wall if you don’t have handstand

You can attempt as many times as you want in the time cap. Post the longest record for the score
(15min)

B: Metcon (AMRAP – Reps)

EMOM 10

1st Min- 10 Feet Elevated Ring row

https://youtu.be/u3XIZSv2Npw

2nd Min- 10 Ring Dip

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

7 Strict HSPU

30ft HS-Walk

*Each 5ft is 1 rep
Scaled WOD

AMRAP 14

10 HS-Kick

3 Wall Walk

HOME WOD

(Do BOX WOD A,B and C)

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