CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
For Calories
EMOM 5
11 Strokes at Rowing
Then, for Distance
EMOM 5
11 Strokes at Rowing
Post Total Calories for the score and write the total distance in the box
B: Muscle Up Progression V1.0 (AMRAP – Reps)
Muscle Up Progression
– Bar/Ring MU attempts
– MUT 3×3
– Ring Row/Ring Dips- 3-3-1-1-1
– Toe to Ring 3×3
– Ring Cast swing x 3
– Ring Picaboo swing x 3
– Low Bar Hollow Swing x 3
– Low Bar Tab Swing x 3
– High Bar Air chair x 3
(15min)
If you have RMU, post the max unbroken reps for the score
C: Metcon (Time)
“Is it Annie?”
For time,
50 DU
50 TTB
40 DU
40 TTB
30 DU
30 TTB
20 DU
20 TTB
10 DU
10 TTB
(18min)
CrossFit Juke Joint 