CrossFit Juke Joint – CrossFit
HOME WOD
Metcon (AMRAP – Rounds)
For time,
7 rounds of
10 WB shots 10/9ft 20/14# or Water Jug thrusters with a pair of 1 Gallon water jugs
10 Pull-up or 10 Hollow-Superman-Hollow
(16min)
Water jug thruster:
https://youtu.be/rnIQxLs-DK8
Hollow-Superman-Hollow:
https://youtu.be/GSnhA8vz2MY
1 Gallon Water jug
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
50ft HS-Walk or 100ft Bear crawl
15 Burpee
30 Pistols, alternating or choose any scaling version of pistols from video
Pistol scalings:
Use boxes or chairs different height.
GYM1010 
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