GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

For time:

75 Toes to bar

*Every 2 Minute on the Minute

10/8 Calorie Assault Bike including 0:00
(20min)

*adjust calories on assault bike so athlete’s have 1:15 to work on movements

B: Metcon (Time)

For Time:

75 Wall Ball (30/20)

OR

100 Wall Ball (20/14)

*Every 2 Minute on the Minute

10/8 Cal Row including 0:00.

*adjust calories on Rower so athlete’s have 1:15 to work on movements
(20min)

HOME WOD

a: Metcon (Time)

For time,

150 Sit up

*Every 2 Minute on the Minute

6 Burpees including 0:00.
(20min)

b: Metcon (Time)

For time,

150 Push up

*Every 2 Minute on the Minute

15 Air squat including 0:00.
(20min)