Friday, 4/30/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (No Measure)

EMOM 12

Min 1 – 30 second deadhang

Min 2 – 5 Hollow swing

Min 3 – 5 Tab swing

B: Metcon (No Measure)

NFT

3 rounds of

10 Wide grip pull up

10 Hanging leg raise

60 seconds low plank and reach
(13min)

C: Metcon (AMRAP – Reps)

AMRAP 7

3 TTB

2 KTE

1 Bar Muscle Up
Scales for Bar MU: C2B, Pull up or Jumping pull up

HOME WOD

a: Metcon (Time)

5 round for time,

35 second plank

5 push up

35 second plank

5 push up

b: Metcon (Time)

For time,

50-40-30-20-10 reps of

Air squat

Push up

Sit up

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