CrossFit Juke Joint – CrossFit
A: Metcon (Time)
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Post time for each interval to comments.
(20min)
B: Metcon (AMRAP – Reps)
EMOM 20
4 Burpee
6 Air squat
8 Sit up
Scaling Options
Reduce the repetitions by half, and therefore extend your rest times for each minute.
Beginner
EMOM for 20 minutes
2 Burpees
3 Air Squats
4 Sit-Ups
CrossFit Juke Joint 