Thursday, 11/19/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

– 1 – (R) Body Kick – 3 – (R) low Kick

– (R) low Kick – (L) Body Kick –

Step back into Southpaw – Step back into Fighting stance -1 – 2

– Round Kick-Hook Kick-Round Kick

B: Metcon (No Measure)

4 Rounds of 2 Min ON/1Min Off

Round 1

– 1 – (R) Body Kick – 3 – (R) low Kick

Round 2

– (R) low Kick – (L) Body Kick – Step back into Southpaw – Step back into Fighting stance -1 – 2

Round 3

– Round Kick – Hook Kick – Round Kick

Round 4

– 1 – (R) Body Kick – 3 – (R) low Kick – (L) Body Kick –

Step back into Southpaw – Step back into Fighting stance -1 – 2

C: Metcon (No Measure)

Target Punch/Kick

HOME WOD

a: Metcon (Time)

For time,

1 Mile Run

50 Burpee

800m Run

40 Burpee

400m Run

30 Burpee

200m Run

20 Burpee

100m Run

10 Burpee
Rx+ With 20/14# Weight vest

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