CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (Time)
For time,
20 Wall ball shots 10ft/9ft 20/14
20 Sit-ups
20 Box jump, 24/20″
20 Push-up
20 Clean 135/95
20 Double-unders
20 One arm DB Thrusters 50/35
20 Pull-ups
20 Overhead squat
20 Kettlebell swings 1.5/1 poods
20 Push press 95/65
20 Dips
20 Sumo deadlift high pull 95/65
20 Burpees
20 Back squat,135/95
20 Weighted sit-ups 50/35
20 Walking lunge steps
20 Deadlift135/95
20 Knees to elbows
20 Front squat 135/95
(45min)
https://youtu.be/0TINZMbgoak
Compare to 6/23/18
HOME WOD
A: Metcon (Time)
For time,
20 Water Jug Thruster @a pair of 1Gal water jug
20 Sit-ups
20 Tuck Jump or Box Jump if you have a box or any strong object to jump up to
20 Push-up
20 Double-unders
or 40 Singles
20 One arm Water Jug Thrusters @5Gal Water Jug
20 Broomstick Overhead squat
20 1-Arm Water Jug Snatch @1Gal Water jug
20 Push press @a pair of 1Gal Water Jug
20 Chair Dips
20 Sumo deadlift high pull wit a Broomstick
20 Burpees
20 Bear hug front squat @5Gal Water Jug
20 Weighted sit-ups with a 1Gal water jug on the chest
20 Walking lunge steps
20 1Arm Water Jug Deadlift@5Gal Water jug
20 Knees to elbows
20 Front squat 135/95
GYM1010 
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