Saturday, 10/16/21

CrossFit Juke Joint – CrossFit

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A: Metcon (Time)

As teams of 2 for time,

2 rounds of

30cal Row

80 DU

14 Squat snatches 135/95


2 rounds of

30 Abmat sit up med-ball toss 14#

10 Synchro BMU or 20 Synchro Pull-ups


2 Rounds of

30 Cal Bike

40 Burpee

10 Synchro OHS 155/105

Scale thew weights as needed


1: Metcon (No Measure)

Combo Pt. A

1- 2- Lead Low Kick – Lead Body Kick

Combo Pt. B

2- 3- 2-Dutch Block – 2- 3- Rear Body Kick


Front Kick to shin(L+R)-Cut Kick(L+R)-Side Knee kick(L+R)

2: Metcon (No Measure)

4 Rounds of 2min ON/1min 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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