GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

NFT 3 rounds of

3 Pull up

3 Chin up

3 Mixed grip Chin up (L/R each)

3 Wide grip pull up

3 Regular Push up

3 Military Style push up

3 Seal Push up

3 Diamond Push up

3 Wide arm push up
(15min)

B: Metcon (No Measure)

DU/TU Progression
(10min)

C: Metcon (Time)

For time,

10-9-8-7-6-5-4-3-2-1 reps of

C2B Pull up

Box Jump 30/24″

Sit up
(13min)

HOME WOD

a: Metcon (Time)

For time,

With a pair of DBs of KBs

10 Shoulder Press

10 NEUTRAL GRIP BENT OVER ROW

10 KB swing(a single KB)

b: Metcon (Distance)

For the total distance,

Set up 25m marker for running and walking

60 second Sprint

60 second Walk