CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
EMOM 12
1st Min- 30 Second Ring Support Hold
https://youtu.be/-4IF7z6A71s
2nd Min- 5 false grip ring pull up on low ring
3rd Min- 3 Up to Bottom Ring Dips + 3 Bottom to Uo Ring Dips
4th Min- 3 MUT on the bands or 6 MUT feet on the ground
B: Metcon (AMRAP – Reps)
DU/TU Progression
Work on DU or TU and Post the most number of unbroken reps for the score. If you did TU, press RX+ button
(12min)
C: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
If you don’t have MU, do pull ups
HOME WOD
Do A, B and C with some scales if you don’t have equipments.
A- If you don’t have Rings,
Ring Support- do it on the 2 chairs or boxes
Pull-ups for Ring pull-up
Chair dips for Ring dips
10 Push ups for 3 MUTS
C- Air squats for WB shots, Pull-ups for Muscle ups.
GYM1010 
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