CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 16
MIn 1 – Row for cal 30sec fast/30second easy
Min 2 – 20 KB Swings 1.5/1 pood
Min 3 – Bike for cal 30sec fast/30sec easy
Min 4 – 12 Single Arm KB Snatch 1.5/1pood
B: Metcon (AMRAP – Reps)
Double Under Progression
Wok on DU, post the max unbroken reps for score
(15min)
C: Metcon (AMRAP – Reps)
For max reps total
2 min WB Shots 10/9ft 20/14#
1 min Double Under
2 min Burpee Box Jump 24/20″
1 min Double Under
2 min Inverted Burpees
(8min)
Inverted Burpee:
https://youtu.be/M6_nkTKhaFY
