Monday, 9/13/21

CrossFit Juke Joint – CrossFit

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A: Metcon (AMRAP – Reps)


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.


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

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