CrossFit Juke Joint – CrossFit
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
