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
