Friday, 1/22/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

EMOM 16

Min 1 – 30 Second Superman hold

Min 2 – 30 Second Dead hang

Min 3 – 45 second low plank hold

Min 4 – 45 Second Wall sit hold

B: Metcon (No Measure)

MU progression/Efficiency work

Bar or Ring
(10min)

** if you have not learned how to rope climb yet, ask coaches this time to get introduced rope climbing here

C: Metcon (Time)

For time,

3 rounds of

7 Rope climbs

21 Ring Dips

50 Squats
(18min)

HOME WOD

a: Metcon (Time)

For time

5 rounds of

30 seconds low plank hold

5 Push up

30 seconds low plank hold

5 push up

2 minute rest

b: Metcon (Time)

For time,

200 Air squats

**Every 20 reps, do 10 burpees

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