Tuesday, 5/19/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 12

1st Min- 12/10 Cal Row

2nd Min- 5 x 3sec Negative pull-ups

3rd Min – 10 Toe to Ring

B: Metcon (No Measure)

Muscle up progression:

Work on Bar/Ring Muscle up
(10min)

C: Metcon (AMRAP – Reps)

AMRAP 7

25 Double Unders

5 Burpee Bar Muscle up
Compare to 9/26/19

HOME WOD

A: Metcon (AMRAP – Reps)

Each round, as many reps of

EMOM 12

1st Min- Burpee

2nd Min- Hollowrocks

3rd Min- V-ups
V-up:

https://youtu.be/7UVgs18Y1P4

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Water jug row @ a pair of 1Gal water jugs

25 Double under
Scales for DU: 50 Singles

Water Jug rows: https://youtu.be/38F4ceD6hNE