Tuesday, 1/5/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Metcon (No Measure)


1st Min- 30 Second Ring Support Hold


2nd Min- 5 false grip ring pull up on low ring

3rd Min- 3 Up to Bottom Ring Dips + 3 Bottom to Uo Ring Dips

4th Min- 3 MUT on the bands or 6 MUT feet on the ground

B: Metcon (AMRAP – Reps)

DU/TU Progression

Work on DU or TU and Post the most number of unbroken reps for the score. If you did TU, press RX+ button

C: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
If you don’t have MU, do pull ups


Do A, B and C with some scales if you don’t have equipments.

A- If you don’t have Rings,

Ring Support- do it on the 2 chairs or boxes

Pull-ups for Ring pull-up

Chair dips for Ring dips

10 Push ups for 3 MUTS

C- Air squats for WB shots, Pull-ups for Muscle ups.

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