CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 