Tuesday, 12/15/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 16

1st Min- 12/10 Cal row

2nd Min- 10 V-up

3rd Min- 50 Double Under

4th Min- 10 Box Jump 24/20″

B: Metcon (No Measure)

Bar/Ring MU progression

– 1 Muscle up is huge separator in the OPEN, let’s get closer to 1 rep.

**If you don’t have pull-ups, work on strength with

4 rounds of

7 Feet-elevated Ring Row

7 Ring dip
(12min)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Pull-up

10 Push-up

15 Air squat

HOME WOD

Try A,B and C as the equipments allowed