CrossFit Juke Joint – CrossFit
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)
CrossFit Juke Joint 