CrossFit Juke Joint – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
EMOM 16
Min 0,4,8,12 – 4 x 3sec negative pull-ups
Min 1,5,9,13 – 30 sec AMRAP Push-ups
Min 2,6,10,14- 2 Rope Climb
Min 3,7,11,15 – 15 Bar levers (Banded)
Metcon
Metcon (Time)
For time,
400m Walking lunges
Post time and number of steps
(25min)
Metcon (Time)
For time
100 sit up
(3min)
CrossFit Juke Joint 