GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Distance)

For distance,

Bike

3min at easy, 90sec at fast,

2min at easy, 75sec at fast,

90sec at easy, 45sec at fast,

60sec at easy, 15sec at fast,

30sec at easy.
(12min)

https://youtu.be/4N4YIl-sHLU

B: Metcon (Distance)

For distance,

Row

3min at easy, 90sec at fast,

2min at easy, 75sec at fast,

90sec at easy, 45sec at fast,

60sec at easy, 15sec at fast,

30sec at easy.
8 Minutes between A and B

(12min)

https://youtu.be/zQ82RYIFLN8

HOME WOD

a: Metcon (Distance)

For distance,

Run

For 2 rounds

3min at easy, 90sec at fast,

2min at easy, 75sec at fast,

90sec at easy, 45sec at fast,

60sec at easy, 15sec at fast,

30sec at easy.

3 min Rest