CrossFit Juke Joint – CrossFit
A: Metcon (AMRAP – Reps)
EMOM 6
Min 1 – 5pull up, 10 Push up, 15 Air squats
Min 2 – 15 Sit ups
B: Metcon (Time)
For time,
10 rounds of
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 35/50-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
(30min)
Scaling:
Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.
Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups
Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back
