CrossFit Juke Joint – CrossFit
A: Metcon (Distance)
Row or Bike for total distance
4Min at Easy Pace
1Min at Fast Pace
-Rest 2 Min-
3 Min at Easy Pace
1 Min at Fast Pace
-Rest 2 Min
2 Min at Easy Pace
1 Min at Fast Pace
(16min)
B: Metcon (No Measure)
DU/TU Progression
(10min)
C: Metcon (Time)
For time
50m Burpee Broad jumps
45 Jumping lunge
400m Run
(10min)
HOME WOD
D: Metcon (Time)
For time
5 rounds of
200m run
10 Diamond pushup
10 Air squats
E: Metcon (Time)
For time
100 DB pistol sit
(Complete 100 reps total alternating legs but every minute on the minute stop and complete 5 Sit Ups.)
https://youtu.be/Sja9-FS1vX0