Saturday, 11/13/21

CrossFit Juke Joint – CrossFit

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A: Metcon (Time)

As teams of 2

for time,

10 Rounds of

3 C&J 135/95

3 Bar facing burpee


10 rounds of

3 Snatch 135/95

3 Bar facing burpee

**Switch every round

B: Metcon (Weight)

As teams of 2,

For total weight of 6 lifts (3 heaviest from each person)

Squat snatch for 10 minutes


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


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

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