Gymnastics
Metcon (AMRAP – Reps)
EMOM 16
Minute 0,4,8,12- 8 Ring Dips
Minute 1,5,9,13- 8 Toe to Rings
Minute 2,6,10,14- 12 KB Swings 2/1.5pood
Minute 3,7,11,15- 20ft Handstand Walk/4 Wall Walks
Minute 0,4,8,12- 8 Ring Dips
Minute 1,5,9,13- 8 Toe to Rings
Minute 2,6,10,14- 12 KB Swings 2/1.5pood
Minute 3,7,11,15- 20ft Handstand Walk/4 Wall Walks
For Handstand Walk: 5ft=1rep
Total reps=128
Total reps=128
Metcon
Metcon (Time)
For time,
3Rounds
30 Pull-ups
400m Run
3Rounds
30 Pull-ups
400m Run
(16min)
Metcon (Time)
For time,
100 Sit-upsIf you finish, check the time and continue for more reps. Post time for the score and write the reps in the box
100 Sit-upsIf you finish, check the time and continue for more reps. Post time for the score and write the reps in the box
(4min)
CrossFit Juke Joint 