Friday, 12/4/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

MU/PU Progression

Work on your first MU or PU

or

Work on Efficiency

or

Work on Strength
(10min)

B: Metcon (No Measure)

DU/TU Progression
(10min)

C: Metcon (Time)

For time,

25 Pull-ups

50 DU

20 Pull-ups

40 DU

15 Pull-ups

30 DU

10 Pull-ups

20 DU

5 Pull-ups

10 DU

RX+

For time,

5 MU

50 DU

4 MU

40 DU

3 MU

30 DU

2 MU

20 DU

1 MU

10 DU

(Ring MU or Bar MU)
(18min)

Compare to 7/2/19

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 10

10 Double Unders or 25 Single Unders each round

b: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

c: Metcon (No Measure)

NFT

3 Rounds of

60 Second Low Plank hold

15 Superman