Saturday, 6/19/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (Distance)

Row “Lactate Threshold” Workout

8min interval, no rest, 30sec sprint

rest 5min

6min interval, no rest, 30sec sprint

rest 5min

4min interval, no rest, 30sec sprint

*Alternate your intensity during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast & 80sec at easy.

**Example: the first 8min is 4 sets of 40sec fast, 80sec easy and then straight into 30sec sprint
(30min)

B: Metcon (Time)

For time,

30-20-10 reps of

DB Snatches, alternating arms 50/35

Burpee Box Jump over 24/20″
(15min)

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