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)
