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
(10min)
B: Metcon (Time)
For time,
25 Squats
25 Push ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push ups
75 Pull-ups
75 Sit-ups
(31min)
HOME WOD
DO B, THEN POST YOUR TIME
CrossFit Juke Joint 