Tuesday, 1/5/21

CrossFit Juke Joint – CrossFit

Box WOD

A: Metcon (No Measure)

EMOM 12

1st Min- 30 Second Ring Support Hold

https://youtu.be/-4IF7z6A71s

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
(12min)

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

HOME WOD

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.