GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

For time,

250m at fast pace or Bike 0.3 mile

500m at moderate pace or Bike 0.7 mile

250m at fast pace or Bike 0.3 mile

-Rest 2min-

100m sprint

200m at easy pace,

100m sprint

-Rest 2min-

250m at fast pace or Bike 0.3 mile

500m at moderate pace or Bike 0.7 mile

250m at fast pace or Bike 0.3 mile
(25min)

B: Metcon (AMRAP – Reps)

For max reps of each

2 min Row for cal

2 min Box Jump 24/20″

1 min Single arm DB Snatch, alternating 50/35

1 min Burpees

1 min Double Under
(7min)