CrossFit Juke Joint – CrossFit

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Gymnastics

Metcon (No Measure)

Muscle up progression
(7min)

Metcon (No Measure)

EMOM 14

Min 0,2,4,6,8,10,12 – 2 MU attempts or 1MU or 10 Ring Dips

Min 1,3,5,7,9,11,13 – Rest
Ring/Bar MU

Metcon

Metcon (Time)

For time,

45 – 30 – 15 reps (or seconds) for time of:

GHD sit-up

Hip Extensions or KB swings 2/1.5 pood

L-sit Hold(Seconds)

Plank Hold (Seconds)
(16min)