Gymnastics
In 25 minute time cap, if you have pull-ups, do a-RX. If you don’t have pull-ups yet, do a-Sc(scaled) below
a-RX: Metcon (3 Rounds for weight)
Find each 5RM, 3RM, and 1RM weights
Weighted pull-up, 5rep max
Rest 5 minutes
Weighted pull-up, 3 rep max
Rest 5 minutes
Weighted pull-up, 1 rep max
Weighted pull-up, 5rep max
Rest 5 minutes
Weighted pull-up, 3 rep max
Rest 5 minutes
Weighted pull-up, 1 rep max
(25min)
a-Sc: Metcon (3 Rounds for reps)
AMRAP 3
Band Assisted Pull-up
Rest 5 minutes
Ring rows
Rest 5 minutes
Jumping pull-ups
Band Assisted Pull-up
Rest 5 minutes
Ring rows
Rest 5 minutes
Jumping pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10m Handstand Walk
1 Rope Climb
10 Overhead pistols with PVC
10m Handstand Walk
1 Rope Climb
10 Overhead pistols with PVC
For the HS-Walk, every 1m (3.3 ft) is a rep. So 10m=10 reps. HS-Walk RX: if you fall, start from the last 1m mark.
CrossFit Juke Joint 