CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
-1-(L) Upper cut- 2-3-4
-Skip Side-(Jump)Back kick
-Switch leg -(L) Body round kick- 2-3-2-(R) Face kick
– 1-2-3-(R) Low Kick-2-3-2-Switch leg(L) Body Round Kick- 1-2-3
B: Metcon (AMRAP – Rounds)
8 Rounds of 2 Minutes AMRAP/1 Minute Rest
(Don’t have to count any reps or rounds, just have fun punching and kicking faster and harder)
Round 1,5 : 1-(L) Upper cut- 2-3-4 #1
Round 2,6: Skip Side-(Jump)Back kick #2
Round 3,7: Switch leg -(L) Body round kick- 2-3-2-(R) Face kick #3
Round 4,8: 1-2-3-(R) Low Kick-2-3-2-Switch leg(L) Body Round Kick- 1-2-3 #4
Put the Number of Combination you liked the most for the score
HOME WOD
a: Metcon (Time)
For time,
150 Mountain climbers
**Perform 150 Mountain Climbers with as little rest as possible. Every time you do rest, perform 15 Air Squats.
b: Metcon (Distance)
Go for a max distance 10 minute run but every minute on the minute perform 5 push ups.
Record the distance for the score
CrossFit Juke Joint 