Monday, 1/11/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 12

1st Min – 10 Ring row

2nd Min – 8 Ring Dips

3rd Min – 4×4 second negative MUT

4tjh Min – 15 Banded Bar levers

B : Metcon (No Measure)

Pistol Progression
(8min)

C: Metcon (Time)

For time,

5 Rounds of

50 Squats

30 Pull-ups

15 HSPU
(21min)

HOME WOD

Do B and C, if you don’t have Pull-up bar, do sit ups.