CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 