Monday, 12/7/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 20

1st Min – 10/8 Cal Row

2nd Min – 10 WB Shots 10/9ft 20/14#

3rd Min – 10/8 Cal Bike

4th Min – 10 Med Ball Cleans 20/14#

B: Metcon (Time)

For time,

5 rounds of

40 Double Unders

30 Box Jump 24/20″

20 KB Swing 1.5/1pood (or 20 DB Snatch 50/35)
(21min)

Compare to 10/30/17

If you don’t have DU, do 80 Singles.

FOR HOME WOD, If you don’t have Box, do Tuck Jumps.

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 20

1st Min – 10/8 Cal row

2nd Min – 10 KB swings 1.5pood/1pood (any available KB)

3rd Min – 10 Burpee

4th Min- 10 DB Snatch 50/35 (any available DB)

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