GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Distance)

For Distance (in mile)

EMOM 10

45 Second Bike/Row Mild pace

15 Second Bike/Row Sprint

B: Metcon (No Measure)

HSPU Progression/Deficit HSPU
(12min)

C: Metcon (Time)

For time,

4 Rounds of

10 Box Jump 24/20″ *STEP DOWN

20 Jumping Air Squats

10 Burpees

10 HSPU
(18min)

HOME WOD

a: Metcon (Time)

For time

4 Rounds of

20 Alternating Leg V-Ups

20 Jumping Air Squats

30 Stepback Lunges