Monday, 2/28/22

Announcements

CROSSFIT OPEN THURSDAY NIGHT FEVER!
22.1 THURSDAY 2/24
22.2 THURSDAY 3/3
22.3 THURSDAY 3/10
THE 1 ST HEAT STARTS AT 4:30pm UNTIL THE LAST ATHLETE FINISHES. 4-6 ATHLETES WILL GO AT ONCE DEPENDS ON WOD AND JUDGE SITUATIONS.
*IF YOU CAN’T MAKE IT ON THURSDAYS, YOU CAN DO OPEN WOD ON FRIDAY OR SATURDAY. IF YOU NEED TO DO IT ON SUNDAY, PLEASE LET SUNG KNOW

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Reps)

EMOM 16

Min 1 – 10 Ring row + 10 Push up

Min 2 – 5 Strict pull up + 5 Ring Dip

Min 3 – 15second Dragon flag hold+10 Air squat

Min 4 – Rest

B: Metcon (No Measure)

Pistol Progression
(15min)

https://youtu.be/M4QFIayK6jE

C: Metcon (AMRAP – Reps)

AMRAP 2

Pistol squats alternating leg

AMRAP 2

TTB

AMRAP 1

Push up

AMRAP 1

C2B Pull up

AMRAP 1

Hollowrocks

AMRAP 1

Sit up

HOME WOD

D: Metcon (AMRAP – Reps)

AMRAP 15

3-6-9-12-15-18-21-24…adding 3 reps each round

Hand release push up

Air squat

E: Metcon (Time)

For time

5 rounds of

10 Hollowrocks

30 seocnd hollow hold

10 supermans

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