Saturday, 11/6/21

CrossFit Juke Joint – CrossFit

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A: Metcon (Time)

As teams of 2,

30 rounds of

1 Devils press 50s/35s

2 DB thrusters 50s/35s

3 Burpee Box jump over 24/20″

*rotate each round

B: Metcon (Time)

With a partner for time

21-15-9 reps each of

Body weight Back squat

*Each team can use one bar, back squat from the rack

*Partner can only rotate after finish all the reps each round


1: Metcon (No Measure)

Combo Pt. A

1- Slip – 3- 2- Uppercut – Body 2- Rear High Kick

Combo Pt. B

Check – Lead Body Kick -Drop down 2- 3- Rear Body Kick -Check into Superman Cross – Lead Body Kick


Palm strike (L+R)-Neck chop (L+R)-Hammer fist (L+R)-Elbow strikes (L+R)

2: Metcon (No Measure)

4 Rounds of 2 min 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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