Thursday, 9/3/20

CrossFit Juke Joint – CrossFit

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Starting this week, Kick boxing classes will be Thursdays on 1st and 3rd week, and Saturdays on 2nd and 4th week each month. So next week, we will have Kickboxing class on Saturday.

A: Metcon (No Measure)

– One- Two

– One – Two – (R) Round

– (L) Round – One – Two – (R) Round

– (L) Round – One – Two – (R) Knee – (R) Knee

B: Metcon (No Measure)

4 rounds of 2mins on/1min rest

Round 1 & 3 – 1-12-12(R) Round

Round 2 & 4 – Burpee – Sit up – (R)Round Kick – (L) Round Kick

C: Metcon (No Measure)

Paddle kicking


a: Metcon (AMRAP – Rounds and Reps)

Each of the exercises below can be performed using body weight only or while wearing a loaded back pack, carrying dumbbells or kettlebells.


20 OH Walking lunges

20 KB Lateral lunges

20 DB Reverse lunges

b: Metcon (Time)

For time,

100 Push up

100 sit up

100 Squat

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