Friday, 10/3/19

CrossFit Juke Joint – CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

EMOM 12

Min 0,3,6,9 – 10 Hollow rocks

Min 1,4,7,10 – 10 Superman

Min 2,5,8,11 – 5 Wide Grip Pull-up + 5 Hanging leg raises

Metcon (No Measure)

Rope Climb Progression/Efficiency work
(10min)

Metcon

Metcon (Time)

For time,

50 Hip extensions

5 Rope Climbs

40 Hip extensions

4 Rope Climbs

30 Hip extensions

3 Rope Climbs

20 Hip extensions

2 Rope Climbs

10 Hip extensions

1 Rope Climb
(16min)