GYM1010

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (AMRAP – Reps)

For Calories

EMOM 5

11 Strokes at Rowing

Then, for Distance

EMOM 5

11 Strokes at Rowing

Post Total Calories for the score and write the total distance in the box

B: Muscle Up Progression V1.0 (AMRAP – Reps)

Muscle Up Progression

– Bar/Ring MU attempts

– MUT 3×3

– Ring Row/Ring Dips- 3-3-1-1-1

– Toe to Ring 3×3

– Ring Cast swing x 3

– Ring Picaboo swing x 3

– Low Bar Hollow Swing x 3

– Low Bar Tab Swing x 3

– High Bar Air chair x 3
(15min)

If you have RMU, post the max unbroken reps for the score

C: Metcon (Time)

“Is it Annie?”

For time,

50 DU

50 TTB

40 DU

40 TTB

30 DU

30 TTB

20 DU

20 TTB

10 DU

10 TTB
(18min)