Saturday, 10/9/21

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Metcon (No Measure)

Prepare for B as teams
(10min)

B: Metcon (Time)

As teams of 2, for time

38 Squat cleans 155/105#

75 TTB

75 Box Jump 24/20

38 Thruster 135/95

17 Muscle up or 38 Pull ups

75 Burpee

75 DU

150 Walking lunge with 35# plate OH
(40min)

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

1- 2- 3& Step to the side

Combo Pt. B

2-Weave under right – 2- 3- 2-Slip – 2- Lead Body Kick

Kicks/Strikes

2Palm strike (L/R)-2Neckchops (L/R)-2(Elbow+Backfist)(L/R)- 2Tiger mouth(L/R)

2: Metcon (No Measure)

4 rounds of 2minutes ON/1minute OFF

Round 1 – Combo Pt. A

Round 2 – Combo Pt. B

Round 3 – Kicks/strikes

Round 4 – Combo Pt. A+B

3: Metcon (No Measure)

Self Defense

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