GYM1010

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Pull-up

10 Push-up

15 Air squats

B: Metcon (No Measure)

HSPU Progression/HS-Walk (Hold) Progression
(15min)

C: Metcon (3 Rounds for reps)

AMRAP 2

Row for Cal

AMRAP 2

Box Jump 24/20″

AMRAP 2

HSPU

1min Rest

AMRAP 1

Bike for Cal

AMRAP 1

Box Jump 30/24″

AMRAP 1

HSPU
Keep track of each movement, and post total reps of (Row+Bike), Box Jumps (30/24″+24/20″) and HSPU

HOME WOD

DO A, B and C.

Scales:

Pull up=table pull up

https://youtu.be/0ZimxgwY-AQ

Box Jumps= Tuck Jump

https://youtu.be/seTOfE2Oc94

Row or Bikes= Burpee