Saturday, 10/23/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Metcon (AMRAP – Rounds and Reps)

As teams of 2


30 C&J 185/135

200m Run

30 C2B pull up



1: Metcon (No Measure)

Combo Pt. A

1- Dutch Block – 3- Rear Body Kick

Combo Pt. B

1- 2- Dutch Block – 2- Lead Body Kick


Palm strike (L+R)-Neck chop+Back fist (L+R)-Elbow strike (L+R)-Knee strike (L+R)-Side Knee strike (L+R)

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)

Self Defense

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: