GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 9

Min 1 = 5x 4second Negative Pull up/C2B pull up

Min 2 – 7 Braced push up

Min 3 – 7 BTB Hip belt squat 45/35

B: Metcon (Weight)

Pistol progression
(10min)

Work toward RX pistol. If you have RX pistols, try weighted pistols

https://youtu.be/vq5-vdgJc0I

*Post the heaviest weight that you have made with L/R each leg side 1 rep.

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 chest-to-bar pull-ups

15 push-ups

20 single-leg squats, alternating