GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

– One-two-three-Slip-Body Hook(/)-Four

-One-two-round kick

-Front leg push kick-One-two-Round kick

B: Metcon (8 Rounds for reps)

8 Intervals of 2min on/1min off for max sets of combinations each interval round.

Interval 1

AMRAP 2

One-Two-Three-Slip-Body Hook-Round kick

1min Rest

Interval2

AMRAP2

One-Two-Round Kick

1min Rest

Interval 3

AMRAP2

Front leg push kick-One-Two-Round Kick

1min rest

Interval 4

AMRAP2

1-12-123-1234

10 Round Kick (5 on each leg in any order)

1min rest

Repeat Interval 1-4 one more time.

HOME WOD

a: Metcon (Time)

For time,

150 Mountain Climbers

**15 Air squats every time when you take a rest

b: Metcon (Time)

For time,

3 rounds of

60 seconds DB Overhead hold

(If dumbbells aren’t available, a weighted backpack or sand bag works great)

15 Double Russian KB swing

( If kettlebells aren’t available, a weighted backpack works great.)

12 Double KB Front rack tempo goblet squat

(Tempo is a 3 second count down, one second pause at the bottom then stand up. )