CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
DU/TU Progression
(7min)
B: Metcon (AMRAP – Reps)
AMRAP 3
DU
C: Metcon (Time)
For time,
120 WB shots 10/9ft 20/14#
120cal row
(20min)
HOME WOD
a: Metcon (AMRAP – Reps)
AMRAP 15
3-6-9-12-15-18… reps of
HAND RELEASE PUSH-UP
AIR SQUAT
b: Metcon (Time)
For time
5 rounds of
10 HOLLOW ROCK
30 seconds HOLLOW HOLD
10 SUPERMANS