CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 24 MIn 0,4,8,12,16,20-30sec Row for cal Min 1,5,9,13,17,21-30sec WB shots 10ft/9ft 20/14# Min 2,6,10,14,18,22-30sec Bike for cal Min 3,7,11,15,19,23-30sec sit-ups Total reps for score Metcon (Time) For time, 10-8-6-4-2 reps of Muscle ups Box Jump 40/33″(15min) 1MU = 2 RR+2 RD…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time: 
30 overhead walking lunges 
30 knees-to-elbows 
30 sit-ups 
30-cal. row 
30 sit-ups
 30 knees-to-elbows
 30 overhead walking lunges Men: Lunge with 45-lb. plate
 Women: Lunge with 25-lb. plate(15min) Compare to 2/20/18

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon 21 Guns (AMRAP – Rounds and Reps) 2019 CFJJ Veterans say WOD “21 Guns” AMRAP 21 400m Run/500m Row 21 Push ups 21 Box Jump 24/20″ 15 Burpees 9 Pull-ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon 21 Guns (AMRAP – Rounds and Reps) 2019 CFJJ Veterans say WOD “21 Guns” AMRAP 21 400m Run/500m Row 21 Push ups 21 Box Jump 24/20″ 15 Burpees 9 Pull-ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) Heavy Isabel 30 Squat Snatches for time, 155/105(18min) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups(14min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Masters (55+) (Time) For time, partitioned any way: 40 chest to bar…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Masters (55+) (Time) For time, partitioned any way: 40 chest to bar…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Rope Climb Progression/Efficiency)(7min) Metcon (AMRAP – Reps) EMOM 5 1-2 Rope Climb(s) Metcon (No Measure) HSPU Progression(7min) Metcon Metcon (Time) For time, 3 Rounds of 21 Cal Row or Bike 12 HSPU 3 Rope climbs(14min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 3 Rounds of 21 Cal Row or Bike 12 HSPU 3 Rope climbs(14min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 5 MU (Scaling: 10RR+10RD) 10 Deadlift 245/175 15 (GHD) Sit-up 50m Run 5 MU 10 Deadlift 245/175 15 (GHD) Sit-up 100m Run 5 MU 10 Deadlift 245/175 15 (GHD) Sit-up 150m Run 5 MU 10 Deadlift 245/175 15 (GHD) Sit-up 200m Run(21min)