CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Pull-up
10 Push-up
15 Air squats
B: Metcon (No Measure)
HSPU Progression/HS-Walk (Hold) Progression
(15min)
C: Metcon (3 Rounds for reps)
AMRAP 2
Row for Cal
AMRAP 2
Box Jump 24/20″
AMRAP 2
HSPU
1min Rest
AMRAP 1
Bike for Cal
AMRAP 1
Box Jump 30/24″
AMRAP 1
HSPU
Keep track of each movement, and post total reps of (Row+Bike), Box Jumps (30/24″+24/20″) and HSPU
HOME WOD
DO A, B and C.
Scales:
Pull up=table pull up
https://youtu.be/0ZimxgwY-AQ
Box Jumps= Tuck Jump
https://youtu.be/seTOfE2Oc94
Row or Bikes= Burpee