CrossFit Juke Joint – CrossFit
Box WOD
A: 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 Bar/Ring MU, find your max unbroken reps.
B: Metcon (AMRAP – Reps)
EMOM 10
Min 1 – 5 Pull up+ 10 Push Up + 15 Air squats
Min 2 – 50 second Wall Sit hold (each 5 second = 1rep)
HOW TO WALL SIT:
https://youtu.be/y-wV4Venusw
C: J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
(13min)
CrossFit Juke Joint 