Announcements
Thursday 12/24 Christmas Eve
Special WOD @9am, All the other classes canceled
Friday 12/25 Christmas Day
Box Closed
Thursday 12/31 New Year’s Eve
Special WOD @9am, All the other classes canceled
Friday 1/1 New Year’s Day
Box Closed
CrossFit Juke Joint – CrossFit
Box WOD
A: 3-Position Snatch (Find 1RM)
High Hang snatch
Mid Thigh Snatch
Full snatch
(20min)
B: Metcon (No Measure)
NFT
3 rounds of
1 Cast Wing
2 Ring Swing
3 Peek-a-boo swing
(10min)
Ring swing
Cast Swing to Ring Swing
https://www.instagram.com/p/BkgUiQOBG47/?utm_source=ig_share_sheet&igshid=yg0gv2pef2pu
Ring Swing
https://www.instagram.com/p/BkBdC8TBDSG/?utm_source=ig_share_sheet&igshid=1niou56zlg065
Peekaboo swing:
https://youtu.be/9l_EcIyREPY
C: Metcon (Time)
For time,
7 Rounds of
3 Squat Snatch AHAP
4 Strict HSPU
(13min)
HOME WOD
a: Metcon (Time)
For time
100 Jumping jack
75 Air squat
50 Push up
25 Burpee
b: Metcon (Time)
For time,
10 rounds of
10 INCHWORM WITH A PUSH UP
https://youtu.be/TRuhe4grOK8
10 REVERSE CRUNCH
https://youtu.be/PHnumVAx9Zo
10 GLUTE BRIDGE (SURVIVOR STRONG)
https://youtu.be/Q_Bpj91Yiis
CrossFit Juke Joint 