CrossFit Juke Joint – CrossFit
A: Metcon (AMRAP – Reps)
EMOM 4
5 Strict Pull up (scaled 5 3second negative pull ups)
(mixed grips and chin up grip are allowed)
EMOM 4
5 3second negative Push up
EMOM 4
4 Inverted burpees
B: Metcon (AMRAP – Reps)
EMOM 11
10/8cal row or 8/6cal bike
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
20 Pull up
20 Double Under
HOME WOD
D: Metcon (No Measure)
NFT
For QUALITY
3 roudns of
60 Single leg Calf raises
(30 on each leg)
https://youtu.be/uyviVgy6tDA
60second Tall Bird dog
(Hold for 30 seconds and then switch arm / leg for another 30 second hold per set.)
https://youtu.be/mTFFDi_JgeU
E: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
400m run
45 walking lunges
25 Push ups
CrossFit Juke Joint 