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
(15min)
B: Metcon (Time)
For time,
3 rounds of
60 squats
30 KTE
30 Ring push up
(21min)
Compare to 12/10/19
CrossFit Juke Joint 