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
(10min)

B: Metcon (Time)

For time,

25 Squats

25 Push ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push ups

75 Pull-ups

75 Sit-ups
(31min)

HOME WOD

DO B, THEN POST YOUR TIME