Wednesday, 10/20/21

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Metcon (Weight)

From the rack,

1Split Jerk + 1Hang squat clean + 1Front squat

Find the heaviest 1 rep
(25min)

B: Metcon (Time)

For time,

3 rounds of

500m Row

12 Power clean 135/95

21 Box Jump 24/20″
(18min)

KICKBOXING

KICKBOXING CLASSES AT 9:00AM AND 5:15PM TODAY

1: Metcon (No Measure)

Combo Pt. A

1- 2- Weave under right – 2- 3- 2

Combo Pt. B

Rear Elbow – Lead Knee – Lead Body Kick

Kicks/Strikes

Round kick – Back Kick

Round kick – Walking back kick

Round kick – switch leg back kick

2: Metcon (No Measure)

4 rounds of 2 min ON/1 min 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)

Target Kick

Bo staff