CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 