CrossFit Juke Joint – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
EMOM 12
1st min- 10 T2R
2nd Min- 4 MUT
3rd Min- 8 Ring Dips
Scale1. Muscle-Up Transition on Low Rings with Feet on Floor: https://youtu.be/53ITed8BwDY
Scale2. Muscle-Up Transition on Low Rings with Feet On Box: https://youtu.be/dtnwemhWoek
Scale3. Muscle up Transition on Low Rings with Calves on a Box: https://youtu.be/NFdhOqhD7Vo
Metcon (No Measure)
EMOM 12
1st min- 10 HS-Kick
2nd min- 4 Strict HSPU
3rd min- 6-12ft HS-walk or 45sec HS-Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP10
4 HSPU
8 KB Swings 2/1.5 pood
12 Sit-up (GHD is optional)
CrossFit Juke Joint 