GYM1010

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (No Measure)

HS Hold/Walk Progression
(15min)

https://youtu.be/iDLSA2VV_NQ

B: Metcon (AMRAP – Reps)

EMOM 12

Min 1 – 10 WB shots 10ft/9ft 20/14#

Min 2 – 10 Med ball Cleans 20/14#

Min 3 – 10 Box Jump 24/20″

*AMRAP DU for the rest of each minute. The score is Total reps of DUs minus any missed reps of WB, MBCleans and BJ

C: Metcon (Time)

For time,

10 Rounds of

7 Burpee

7 KTE
(15min)

HOME WOD

a: Metcon (Time)

For time,

5 rounds of

200m run

10 Diamond Push ups

10 Air squat

b: Metcon (Time)

For time,

100 DUMBBELL PISTOL SIT

*Complete 100 reps total alternating legs but every minute on the minute stop and complete 5 Sit Ups.

https://youtu.be/Sja9-FS1vX0