GYM1010

CrossFit Juke Joint – CrossFit

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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
(20min)

B: Metcon (AMRAP – Reps)

For max reps total

2 min Ring Muscle up

2 min Strict HSPU

1 min Bar Muscle up

1 min HSPU

1 min Strict Pull up

1 min Ring Dip

Scaled:

2 min Ring Row

2 min Elevated feet push up (20″ box)

1 min (Banded) Pull up

1 min HSPU on Ab mat(s)/HS-Kick to wall

1 min Ring row

1 min (Banded) Ring Dip

C: Metcon (Time)

For time,

50-35-15 reps of

Abmat sit up

Super man
(10min)