Wednesday, 9/22/21

CrossFit Juke Joint – CrossFit

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A: Turkish Get Up (Find 2 rep max (1 on each arm))


B: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

20-cal. row

15 dips

10 dumbbell Turkish get-ups

♀ 35-lb. DB ♂ 50-lb. DB

Post rounds completed to comments.


1: Metcon (No Measure)

Combo Pt. A

Check – Lead Body Kick -Drop down 2- 3- Rear Body Kick

Combo Pt. B

Check into Superman 2- Lead Body Kick

Kicking combo

Round kick- Skip side kick

Round kick-back kick

2: Metcon (No Measure)

4 rounds of 2MIN ON/1MIN OFF

Round 1 – Combo Pt. A

Round 2 – Combo Pt. B

Round 3 – Kicking Combo

Round 4 – Combo Pt. A+B

3: Metcon (No Measure)

Target Kicking

Bo staff

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