Tuesday, 10/6/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (No Measure)

Pull up/Muscle up Progression

Make your Pull-ups/Muscle up better, more efficient or work toward one rx rep
(10min)

B: Metcon (No Measure)

EMOM 16

Min 1- 2 Muscle up/1 Muscle up/3 Pull-ups/1 Pull-up

Min 2 – 10 Banded Bar levers with 10second hold at the thigh on the 10th rep

Min 3 – 4 Ring Row/4 Ring Dip

Min 4 – 10 Superman with 2 second hold each rep

C: Metcon (AMRAP – Reps)

AMRAP 12

1 strict pull up, 2 push-ups, 3 squats

2 strict pull-up, 4 push-ups, 6 squats

3 strict pull-up, 6 push-ups, 9 squats

4 strict pull-up, 8 push-ups, 12 squats

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HOME WOD

a: Metcon (Time)

For time,

5 rounds of

60 High knees (knees up higher than hips)

30 Burpees

20 Chair Dip

10 Air squats

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