Friday, 7/16/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (AMRAP – Reps)

EMOM 12

Min 1 – 12/10 Cal Row

Min 2 – 15 Russian KB Swing AHAP

Min 3 – 10 Back Extension
Back Extension:

Do you have back issue? Do this

https://youtu.be/xMyFXMZ6Ch0

B: Weighted Pull-ups (Find 1RM weight )

(15min)

https://youtu.be/8n-Kw3piLpo

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 strict pull-ups

8 push-ups with feet on a box

12 med-ball cleans

♀ 20-in.box, 14-lb. ball

♂ 24-in.box, 20-lb. ball

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