Metcon
A: Metcon (No Measure)
EMOM 16
Minute 0,4,8,12 – 7 Box assisted kipping (Regular kip/Butterfly kip)
Minute 1,5,9,13 – 7 Hanging Kicks
Minute 2,6,10,14 – 7 Pull-ups
Minute 3,7,11,15 – Push up 15/12
Minute 0,4,8,12 – 7 Box assisted kipping (Regular kip/Butterfly kip)
Minute 1,5,9,13 – 7 Hanging Kicks
Minute 2,6,10,14 – 7 Pull-ups
Minute 3,7,11,15 – Push up 15/12
B: Metcon (No Measure)
Not for time,
15 Rope Climbs
15 Rope Climbs
(8min)
1 Rope Climb = 2 Towel Pull-ups
1 Rope Climb = 2 Towel Pull-ups
C: Metcon (AMRAP – Reps)
AMRAP 7
1-2-3-4-5-6-… reps of
Knee to Elbow
Toe to Bar
Chest to Bar pull-up
1-2-3-4-5-6-… reps of
Knee to Elbow
Toe to Bar
Chest to Bar pull-up
CrossFit Juke Joint 