GYM1010

CrossFit Juke Joint – CrossFit

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Metcon

Metcon (AMRAP – Reps)

EMOM 7

5 Pull-ups

10 Push-ups

15 Squats
If you can finish all the reps in time, keep track of how much time it takes for 1 Cindy.

If you can’t finish 1 Cindy a minute, do 1-2 reps less per each movement for each round.

Gymnastics

Metcon (No Measure)

Bar Muscle Up Progression

Work on Bar MU/Toe to Bar/Knee to Elbow
(10min)

If you have Bar MU, work on the efficiency.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 WB shots 10/9ft 30/24#

10 Strict Pull Up