GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: 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 Bar/Ring MU, find your max unbroken reps.

B: Metcon (AMRAP – Reps)

EMOM 10

Min 1 – 5 Pull up+ 10 Push Up + 15 Air squats

Min 2 – 50 second Wall Sit hold (each 5 second = 1rep)
HOW TO WALL SIT:

https://youtu.be/y-wV4Venusw

C: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
(13min)