CrossFit Juke Joint – CrossFit
Metcon
Metcon (AMRAP – Reps)
EMOM 24
MIn 0,4,8,12,16,20-30sec Row for cal
Min 1,5,9,13,17,21-30sec WB shots 10ft/9ft 20/14#
Min 2,6,10,14,18,22-30sec Bike for cal
Min 3,7,11,15,19,23-30sec sit-ups
Total reps for score
Metcon (Time)
For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
(15min)
Compare to 2/20/18
GYM1010 
Leave a comment