Monday, 3/30/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Metcon (No Measure)


Even min- 8 HS-kicks

Odd min- 40 sec HS-Walk for distance (in ft) or 40sec plank hold

B: Metcon (AMRAP – Reps)

Tabata Air squat



Muscle Up (Ring or Bar) or Wall Walk

Tabata score=The least number of reps in any of the eight intervals.

Final score= Tabata score x MU (Wall Walk)

Online tabata timer:
Wall walk:

What is Tabata?:

C: Metcon (Time)

For time,

21-15-9 reps of

HSPU (or Hand release push-up)

Pull-up (or Sit-up)


HSPU= Push-ups

If you don’t have an access to a pullup bar, do sit-ups instead

Hand release push up:

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