Tuesday, 11/30/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

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
(10min)

B: Metcon (AMRAP – Rounds and Reps)

“Cori”

With a partner

AMRAP 31

90 double under or 190 singles

11 wall walk

30 pull up

**only one athlete can work at a time

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