Thursday, 10/15/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

1-2 – Step into Southpaw & (L)Jab –

Shuffle & Right Hook – Left Hook – Right Uppercut – Left Body Kick

Fake front round house kick

B: Metcon (No Measure)

4 Rounds of 2 min ON/1min OFF

Round 1 –

1-2-Step into Southpaw&(L)Jab-Shuffle&(R) Hook

Round 2 –

(Southpaw)(L)hook-Right Uppercut -Left Body Kick

Round 3-

Fake front round kick+Back Kick

Round 4 –

Jab – Cross – Step into Southpaw & Jab –

Shuffle & Right Hook – Left Hook – Right Uppercut – Left Body Kick

C: Metcon (No Measure)

Target Kick/Punch

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 12

6 v-ups

6 push ups

12 glute bridges

b: Metcon (AMRAP – Reps)

Every 3 minutes, for 15 minutes (5 sets) of:

12 Burpee Jump-Overs 15″-24″ obstacle (Use books, back packs, etc)

20 Thruster@Back pack