CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (No Measure)
As teams warm up all the movements for Metcon
(15min)
B: Metcon (Time)
With a partner
For time, perform a total of:
25 Deadlifts (280 / 185 lbs)
30 Chest-to-bar pull-ups
35 Cleans (190 / 135 lbs)
40 Pull-ups
45 Snatches (140 / 85 lbs)
50 Toes to bar
(30min)
KICKBOXING
1: Metcon (No Measure)
Combo pt. A
1- 2- Step into Southpaw & 1 – Shuffle & Right Hook
Combo pt. B
(Southpaw) – Left Hook – Right Uppercut – Left Body Kick
Kick
Skip Side – Skip HooK
Round Kick – Back Hook
B: Metcon (No Measure)
4 rounds of 2 min ON/1min OFF
Round 1 – Pt. A
Round 2 – Pt. B
Round 3 – Kick
Round 4 – Pt. A +B
C: Metcon (No Measure)
Self defense
CrossFit Juke Joint 