CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 12
1st Min – 10/8 Cal Row
2nd Min – AMRAP WB Sit up 20/14#
B: Metcon (No Measure)
Pull up/Muscle up progression
(10min)
C: Dunn (AMRAP – Rounds)
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
To learn more about Dunn click here
Ring MUs
For shuttle sprint, we will do
5-10-10-5
If you don’t have Ring MU, scale to one of the options below each round
1) 3 Bar MU
2) If you don’t have 2 RX Ring dip, 10 Ring Rows + 10 Ring Dips
3)If you have 2 RX Ring dips, 4 MUT+4 Jumping MU
HOME WOD
a: Metcon (Time)
For time,
40-30-20-10 reps of
Burpee
Reverse Lunges
b: Metcon (Time)
For time,
3 rounds of
30 SIDE PLANK WIND MILL
(Weight optional. Complete 15 reps per side per set totaling 30.)
https://youtu.be/AdqLhzf8AWo
10 INCHWORM WITH A PUSH UP
https://youtu.be/TRuhe4grOK8
c: Metcon (2 Rounds for reps)
2 rounds of Tabata Sit ups
Four minutes total: 20 seconds of work then 10 seconds of rest.
After the first four minutes is complete, rest for two minutes then repeat!
