Wednesday, 3/10/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Thruster (Find 1RM weight)

(15min)

from the ground

B: Metcon (No Measure)

Muscle up/Pull up progression

** Work toward the first MU if you don’t have them.

Work on Kipping pull up if you don’t haver it
(12min)

C: Metcon (AMRAP – Reps)

AMRAP 10

20 GHD sit up or 20 Weighted Sit up 50/35

10 Burpee pull up

HOME WOD

a: Metcon (Time)

For time,

12 DB MILITARY PRESS

(Use a moderately challenging weight.)

https://youtu.be/bIR3vNsCuN0

10 ROCK RAISES

(Use a light – moderately challenging weight.)

https://youtu.be/3VcKaXpzqRo

b: Metcon (Time)

For time and distance

3 min Run for distance

50 Air squat

3 min Run for distance

40 Air squat

3 min Run for distance

30 Air squat

3 min Run for distance

20 Air squat

3 min Run for distance

10 Air squat
Post time for the score and total distance you ran in the comment

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