CrossFit Juke Joint – CrossFit
A: Metcon (No Measure)
NFT
4 rounds of
5 rope pull up
5 bar pull up feet on the rope
8 Box Dip
4 Box MUT
(20min)
Box MUT
https://youtu.be/SqWNEmK9oek
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
9 KTE
9 WB shots 10/9ft 20/14#
C: Metcon (AMRAP – Reps)
MYSTERY WOD
(5min)
HOME WOD
D: Metcon (Time)
For time
150 Moutain Climbers
Perform 150 Mountain Climbers with as little rest as possible. Every time you do rest, perform 15 Air Squats.
E: Metcon (Time)
3 rounds for time
60 second Overhead Hold
(Using dumbbells, press and hold overhead. If dumbbells aren’t available, a weighted backpack or sand bag works great.)
15 Double Russian KB swings
(Using kettlebells if available. If kettlebells aren’t available, a weighted backpack works great.)
12 DOUBLE KETTLEBELL FRONT RACK TEMPO GOBLET SQUAT
(Tempo is a 3 second count down, one second pause at the bottom then stand up.)
F: Metcon (Distance)
For the max distance
10 Minute Run in Meter
(Every minute on the minute, perform 5 push ups and continue running.)