GYM1010

CrossFit Juke Joint – CrossFit

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A: Metcon (Distance)

For the total distance

7 rounds of

Bike 45 second easy 15 second sprint

2 min rest

7 rounds of

Row 45 second easy 15 second sprint

2min rest

3 rounds of

Bike 30 second easy 30 second sprint

2min rest

3 rounds of

Row 30 second easy 30 second sprint
(26min)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Burpee

25 Double Under
Compare to 9/14/18

HOME WOD

Do A and B

For A, Run for 26 min instead of Row/Bike

7 rounds 45 sec easy 15 sec sprint

2min rest

7 rounds 45 sec easy 15 sec sprint

2min rest

3 rounds 30sec easy 30sec sprint

2min rest

3 rounds 30sec easy 30sec sprint