Tuesday, 10/27/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

MU progression

– If you don’t have MU, work on

– 4Rounds of 5Ring Rows and 5 Ring Dips

– 3 rounds of 2 Muscle up transition

If you are working on Bar Muscle up,

3 rounds of

– 3 Hollow swing

– 3 Tab swing

Then,

Air chair – Muscle up attempt
(20min)

B: Metcon (No Measure)

TTB/KTE Progression
(7min)

C: Metcon (Time)

For time,

50 cal row

50 TTB
(10min)

Compare to 12/18/18, 8/8/19

HOME WOD

a: Metcon (Time)

5 Rounds for time

30 Hollow rocks

20 V-ups

https://youtu.be/7UVgs18Y1P4

10 Burpee

60 second rest