CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

New Kicks and Punches

– Hook Punch

– One-Two-Three-Four

– Switch leg round

– Spin Jump round – onto 540 degree round if anyone interested.

B: Metcon (No Measure)

4 Interval Rounds 2min on/1min off

Round 1&3 – (L) Push Kick- 1-2-3-(R) Open side Switch leg round kick (or Spinning Jump Round Kick)

Round 2 – (R) Round Pyramid style 1 to 10, back to 1. If you finish all in time, start over

Round 4 – (L) Round Pyramid style 1 to 10, back to 1. If you finish all in time, start over
(12min)

C: Metcon (No Measure)

Target Kicking
(10min)

HOME WOD

REST DAY! OR DO ONE OF HOME WODS FROM THIS WEEK!