CrossFit Juke Joint – OWFL
Gymnastics
Metcon (No Measure)
Muscle up Progression
(7min)
Metcon (AMRAP – Reps)
EMOM 20
Min 0,4,8,12,16-10 Ring row
Min 1,5,9,13,17-8 Ring Dips
Min 2,6,10,14,18-6 Strict pullup/chin up
Min 3,7,11,15,19-10 Push up
Muscle up Progression
(7min)
EMOM 20
Min 0,4,8,12,16-10 Ring row
Min 1,5,9,13,17-8 Ring Dips
Min 2,6,10,14,18-6 Strict pullup/chin up
Min 3,7,11,15,19-10 Push up
GYM1010 
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