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
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 16
1st Min- 10/8 Cal row, then AMRAP burpees
2nd Min-10 WB shots 10/9ft 20/14#, then AMRAP burpees
3rd Min-10 Box Jump 24/20″, Then AMRAP burpees
4th Min- 50 DU, Then AMRAP burpees
Total number of burpees MINUS total missed reps for the score.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 21
15 KB Swing 1.5/1pood
10 Burpee to a 10# plate
16 KB Snatch 1.5/1pood (8 each arm)
10 Burpee to a 10# plate
KB Swing is American KB Swing
Burpee to a plate:
https://youtu.be/NE1sENZASmY
HOME WOD
Do A and B
CrossFit Juke Joint 