GYM1010

CrossFit Juke Joint – CrossFit

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A: Metcon (Distance)

Row or Bike for total distance

4Min at Easy Pace

1Min at Fast Pace

-Rest 2 Min-

3 Min at Easy Pace

1 Min at Fast Pace

-Rest 2 Min

2 Min at Easy Pace

1 Min at Fast Pace
(16min)

B: Metcon (No Measure)

DU/TU Progression
(10min)

C: Metcon (Time)

For time

50m Burpee Broad jumps

45 Jumping lunge

400m Run
(10min)

HOME WOD

D: Metcon (Time)

For time

5 rounds of

200m run

10 Diamond pushup

10 Air squats

E: Metcon (Time)

For time

100 DB 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