CrossFit Juke Joint – CrossFit
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)
