CrossFit Juke Joint – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
EMOM 12
Min 0,4,8 – 4RR + 4RD
Min 1,5,9 – 5 Strict Pull-up
Min 2,6,10 – 15 Banded Bar lever
Min 3,7,11 – 5 Back Extensions
Weighted Pull-ups (Find 3RM )
(10min)
Metcon
Metcon (Time)
For time,
12 Muscle ups
800m Run
9 Muscle ups
400m Run
6 Muscle ups
200m Run
(18min)
Scaling:
1MU=4RR+4RD or 2 MUT