Friday, 9/13/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard


Metcon (AMRAP – Reps)


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 (Time)

For time,

400m Walking lunges

Post time and number of steps

Metcon (Time)

For time

100 sit up

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