CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
Every 90 seconds for 5 rounds
7 Unbroken High Bar Strict Pull up
*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping.
Count only unbroken reps of pull ups
B: Bent Over Row (10-10-10-10-10 increase weight)
(15min)
Athletes can use a double overhand or double underhand row. Barbell should not touch the ground between reps and there should be minimal kipping of the bar.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen
C: Metcon (AMRAP – Reps)
AMRAP 7
9-6-3 reps of
Bar Muscle Up
Burpee Box jump Over 24/20″
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Single Arm DB row 50/35 (R)
10 Single Arm DB row 50/35 (L)
10 Standing Barbell Curl 45/35
*Focus: Shoulder width grip focusing on bicep contraction at top of rep.
CrossFit Juke Joint 