CrossFit Juke Joint – CrossFit
Box WOD
A: Clean and Jerk (Work up to a heavy single)
(20min)
B: Weighted Pull-ups (1RM)
(10min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3 Front squat 185/125
6 Strict Pull up
9 Burpee over bar
HOME WOD
a: Metcon (AMRAP – Reps)
5 Rounds for reps
AMRAP 1 Push up
2 min Run at 75%-80% intensity
1 min rest
b: Metcon (AMRAP – Reps)
AMRAP 12
10 Air squat
10 Table Pull up
https://youtu.be/0ZimxgwY-AQ
10 Burpee
