CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (Time)
As teams of 2
for time,
10 Rounds of
3 C&J 135/95
3 Bar facing burpee
Then
10 rounds of
3 Snatch 135/95
3 Bar facing burpee
**Switch every round
(28min)
B: Metcon (Weight)
As teams of 2,
For total weight of 6 lifts (3 heaviest from each person)
Squat snatch for 10 minutes
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1- 1- 2- Rear Back Fist – Lead 3- Lead Back Fist
Combo Pt. B
2- Step into Southpaw & Left Spinning Back Fist
Kicks/Strikes
Front kick to Knee (L+R)+Cut kick (L+R)+Side Knee strike (L+R)+Knee Strike (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