CrossFit Juke Joint – CrossFit
A: Metcon (AMRAP – Reps)
EMOM 12
Min 1 – 12 Push up
Min 2 – 15 Ring rows
Min 3 – 16 Pistol squats, alternating
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)
C: Metcon (AMRAP – Reps)
AMRAP 7
3 Pull-up
6 HSPU
9 Pull -up
12 HSPU
15 Pull-up
18 HSPU
21 Pull-up
24 HSPU
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CrossFit Juke Joint 