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
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
CrossFit Juke Joint 