CrossFit Juke Joint – CrossFit
A: Metcon (6 Rounds for weight)
Turkish Get up
Start with a weight that you can complete 3TGUs on each arm unbroken using KB/DB/Farmer’s Carry barbell with weight, then add weight each round.
Add all the weights up each round you use.
then total score will be 338#
B: Metcon (Time)
7 rounds for time,
3 Front squats 185/125
7 L-pull up
Scaled options for L-pull up
1. Kipping pull up
2. Banded chin-up
3. 3 second negative pull-up (*holding the legs out for L-shape is optional)
a: Metcon (10 Rounds for time)
Complete 10 rounds of the following exercises working at max intensity. Rest 60 seconds between rounds.
Record and post the time for each round.