CrossFit Juke Joint – CrossFit
A: Metcon (Distance)
For the total height and distance in ft
Max height box jump
Max distance broad jump
(18min)
B: Metcon (No Measure)
Muscle up progression
Work toward 1 rx rep RMU/BMU
(10min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
25 Double Under
11 HSPU
HOME WOD
D: Metcon (AMRAP – Reps)
For total reps of push up, air squat and sit up
400m run
1min AMRAP push up
400m run
1min AMRAP Air squat
400m run
1min AMRAP sit up