Wednesday, 12/23/20

Announcements

Thursday 12/24 Christmas Eve
Special WOD @9am, All the other classes canceled

Friday 12/25 Christmas Day
Box Closed

Thursday 12/31 New Year’s Eve
Special WOD @9am, All the other classes canceled

Friday 1/1 New Year’s Day
Box Closed

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Clean (Work up to a heavy single )

(15 min)

B: Metcon (AMRAP – Reps)

EMOM 16

Min 1 – 3 Front Squat AHAP (from the ground)

Min 2 – 10 Box Jump 24/20″

Min 3 – 50 Double Under

Min 4 – Rest
Post total reps for the score and write the weight for FS in the comment

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

1 Wall Walk

10 Up downs

5 Parallette pass through (forward + back=1)

10 Grass Hopper (each side is 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm

https://youtu.be/TET1qi9ivUI

HOME WOD

If you have a barbell access, try to do A,B and C

or

Just do C as AMRAP 20

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