CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
MU/PU Progression
Work on your first MU or PU
or
Work on Efficiency
or
Work on Strength
(10min)
B: Metcon (No Measure)
DU/TU Progression
(10min)
C: Metcon (Time)
For time,
25 Pull-ups
50 DU
20 Pull-ups
40 DU
15 Pull-ups
30 DU
10 Pull-ups
20 DU
5 Pull-ups
10 DU
RX+
For time,
5 MU
50 DU
4 MU
40 DU
3 MU
30 DU
2 MU
20 DU
1 MU
10 DU
(Ring MU or Bar MU)
(18min)
Compare to 7/2/19
HOME WOD
a: Metcon (AMRAP – Reps)
EMOM 10
10 Double Unders or 25 Single Unders each round
b: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
c: Metcon (No Measure)
NFT
3 Rounds of
60 Second Low Plank hold
15 Superman
