CrossFit Juke Joint – CrossFit

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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