GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 12

1st Min- 10 Hollowrock

2nd Min- 10 Superman

3rd Min- 35seconds deadhang (5sec=1rep)

B: Metcon (No Measure)

Work on Pull-up/Muscle up
(10min)

C: Metcon (AMRAP – Reps)

AMRAP 7

1 Muscle Up (4RR+4RD if you don’t have MU)

1 TTB

1 KTE

1 Bar MU (1 Pull up if you don’t have a bar MU)

HOME WOD

A: Metcon (AMRAP – Reps)

EMOM 12

1st Min- 10 Hollowrock

2nd Min- 10 Superman

3rd Min- 50second Low plank hold(5sec=1rep)

B: Metcon (AMRAP – Reps)

For total reps ,

AMRAP9

3-6-9-12-15-18…reps of

Water Jug row @a pair of 1gal water jug

Push-ups

Air-squats