CrossFit Juke Joint – CrossFit
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
(20min)
B: Metcon (Distance)
AMRAP 5
HS-Walk (in ft)
C: Metcon (3 Rounds for reps)
Tabata Hand release Push up
1min rest
Tabata Pull up
1min rest
Tabata Sit up
CrossFit Juke Joint 