CrossFit Juke Joint – OWFL
Metcon
Metcon (AMRAP – Reps)
EMOM 24
MIn 0,4,8,12,16,20-30sec Row for cal
Min 1,5,9,13,17,21-30sec WB shots 10ft/9ft 20/14#
Min 2,6,10,14,18,22-30sec Bike for cal
Min 3,7,11,15,19,23-30sec sit-ups
Total reps for score
Metcon (Time)
For time,
10-8-6-4-2 reps of
Muscle ups
Box Jump 40/33″
(15min)
1MU = 2 RR+2 RD (Beg:If you don’t have 2 RX Ring Dips)
1MU = 1 Peek-a-boo swing + 1MUT (INT:If you have 2 or more RX Ring Dips)
1MU = 1MUA (ADV: If you succeeded all MUTs-feet, calves on the box and on the foam roller)
Peek-a-boo swing:
https://youtu.be/9l_EcIyREPY
MUT:
https://youtu.be/dtnwemhWoek
https://youtu.be/NFdhOqhD7Vo
CrossFit Juke Joint 