Thursday, 5/5/22

CrossFit Juke Joint – CrossFit

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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.)