CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
EMOM 12
Min 1 – 30 second deadhang
Min 2 – 5 Hollow swing
Min 3 – 5 Tab swing
B: Metcon (No Measure)
NFT
3 rounds of
10 Wide grip pull up
10 Hanging leg raise
60 seconds low plank and reach
(13min)
C: Metcon (AMRAP – Reps)
AMRAP 7
3 TTB
2 KTE
1 Bar Muscle Up
Scales for Bar MU: C2B, Pull up or Jumping pull up
HOME WOD
a: Metcon (Time)
5 round for time,
35 second plank
5 push up
35 second plank
5 push up
b: Metcon (Time)
For time,
50-40-30-20-10 reps of
Air squat
Push up
Sit up
CrossFit Juke Joint 