GYM1010

CrossFit Juke Joint – CrossFit

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A: Metcon (Time)

Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters

Rest 1 minute between efforts.

Post time for each interval to comments.
(20min)

B: Metcon (AMRAP – Reps)

EMOM 20

4 Burpee

6 Air squat

8 Sit up
Scaling Options

Reduce the repetitions by half, and therefore extend your rest times for each minute.

Beginner

EMOM for 20 minutes

2 Burpees

3 Air Squats

4 Sit-Ups