CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Gymnastics bar/ring technique work
Pull up
Muscle up
TTB
KTE
(10min)
B: Metcon (Time)
For time,
50 Strict Pull up
100 Push up
150 Squats
(30min)
HOME WOD
a: Metcon (No Measure)
Complete 10 rounds of the following exercises working at max intensity. Rest 60 seconds between rounds.
10 BURPEE
60 yard SPRINT
b: Metcon (Time)
3 rounds for time,
50 Mountain climbers
20 Toe touches
https://youtu.be/fG6JoMItdSI