GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Muscle up Progression,

* If you can do 2 RX Ring Dips, work on Muscle up transition.

**If you don’t have 2 RX Ring Dips, do

4 rounds of

4 Ring rows and 4 Banded Ring Dips
(15min)

B: Metcon (No Measure)

HSPU/HS WALK Progression
(15min)

C: Metcon (AMRAP – Reps)

AMRAP 9

9 Muscle Up (Ring/Bar)

3 HSPU

10 Superman

6 Muscle Up (Ring/Bar)

6 HSPU

10 Superman

3 Muscle Up (Ring/Bar)

9 HSPU

10 Superman

HOME WOD

PICK ONE FROM THIS WEEK’S HOME WOD. HAVE A GREAT WEEKEND!