CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
Double Under/Triple Under(Rx+) Practice, record the max unbroken reps if possible. Otherwise, practice DU/TU for the first one.
(7min)
B: Metcon (Distance)
HS-Walk Progression.
If possible, record the max distance in ft.
(12min)
C: Metcon (Time)
AMRAP 20
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
HOME WOD
a: Metcon (Time)
For time,
4 rounds of
10 DB(KB/Water Jug) thrusters
20 Devils Press
https://youtu.be/vNtPyE-RPYs
60 second plank hold
b: Metcon (Time)
For time,
3 rounds of
10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION
https://youtu.be/nG8kSVSR7TY
12 SEATED DB OVERHEAD TRICEP EXTENSION
https://youtu.be/5StaxwHkTec
GYM1010 
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