Monday, 3/9/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard


Metcon (AMRAP – Reps)


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


Metcon (Time)

For time,

3 rounds of

20 pistols with 50/35# DB, alternating

30 (GHD) sit-up

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