CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
HS Hold/Walk Progression
(15min)
https://youtu.be/iDLSA2VV_NQ
B: Metcon (AMRAP – Reps)
EMOM 12
Min 1 – 10 WB shots 10ft/9ft 20/14#
Min 2 – 10 Med ball Cleans 20/14#
Min 3 – 10 Box Jump 24/20″
*AMRAP DU for the rest of each minute. The score is Total reps of DUs minus any missed reps of WB, MBCleans and BJ
C: Metcon (Time)
For time,
10 Rounds of
7 Burpee
7 KTE
(15min)
HOME WOD
a: Metcon (Time)
For time,
5 rounds of
200m run
10 Diamond Push ups
10 Air squat
b: Metcon (Time)
For time,
100 DUMBBELL PISTOL SIT
*Complete 100 reps total alternating legs but every minute on the minute stop and complete 5 Sit Ups.
https://youtu.be/Sja9-FS1vX0
