CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (Weight)
5 sets
New set every minute
5 Back Squats @ 60% +10lb (total)
-into-
Every 90 secs x 5 sets
2 Heavy Pause Back Squats
* Build across sets – record heaviest set to score*
(20min)
B: Metcon (Time)
3 Rounds
100 Double Unders
100’ Double Front Rack Walking Lunge 50s/35s
25 Toes to bar
(23min)
HOME WOD
a: Metcon (Time)
For time
4 rounds of
12 DB MILITARY PRESS
https://youtu.be/bIR3vNsCuN0
10 ROCK RAISES
(Use a light – moderately challenging weight.)
https://youtu.be/kDqklk1ZESo
b: Metcon (Time)
For time,
400m Run
50 Air squat
400m Run
40 Air squat
400m Run
30 Air squat
400m Run
20 Air squat
400m Run
10 Air squat
CrossFit Juke Joint 