CrossFit Juke Joint – CrossFit
A: Metcon (AMRAP – Reps)
EMOM 20
Min 1 – 8 KTE
Min 2 – 25 Double Under of 3 DU attempts
Min 3 – 8 Ring Dip
Min 4 – 25 Double Under of 3 DU
Min 5 – Rest
B: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
scales:
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings
♀ 1-pood kettlebell
♂ 1.5-pood kettlebell
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings
♀ 12-kg kettlebell
♂ 16-kg kettlebell
CrossFit Juke Joint 