CrossFit Juke Joint – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
EMOM 16
1st Min- 4x 4-5sec negative pull-up
2nd Min- 4x 4-5sec negative ring dip
3rd Min- 8 Strict Pull-up
4th Min- 8 HSPU
Metcon (No Measure)
Pistol Progression
(7min)
Metcon
Metcon (Time)
For time,
3 rounds of
20 pistols with 50/35# DB, alternating
30 (GHD) sit-up
(16min)
