CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 15
Min 1 – 10/8 Cal Row
Min 2 – 10/8 Cal Bike
Min 3 – 50 Double Under
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 24
25 Walking Lunges
20 Pull-up
50 Box Jump 20″
20 Double Under
25 Ring Dips
20 Knee to Elbows
30 KB Swing 2/1.5pood
30 Sit up
20 Hang squat clean 50/35 DBs
25 Superman
30 WB shots 10/9ft 20/14#
3 Rope Climbs
HOME WOD
a: Metcon (Time)
For time,
4 rounds of
10 DB Thrusters 50/35
20 Devils Press
https://youtu.be/hc6dfJHRcD0
60 seconds plank hold
b: Metcon (Time)
3 rounds for time
10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION
https://youtu.be/nG8kSVSR7TY
12 SEATED DB OVERHEAD TRICEP EXTENSION
https://youtu.be/5StaxwHkTec
CrossFit Juke Joint 