Monday, 12/28/20

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: 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

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