CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Muscle Up Progression
Work for the first Ring or Bar Muscle up
(15min)
B: Metcon (Time)
For time,
50 Ring Dips
400m Run
50 Hand release Push up
400m Run
50 HSPU
400m Run
(23min)
Hand Release Push Up:
https://youtu.be/kHtt49_Pljw
Scales:
Ring Dip: Chair Dip or Box Dip
HSPU: HS-Kick
GYM1010 
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