Wednesday, 11/17/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard





A-1: Strict Pull-ups (Wide grip 3×10)

A-2: Shoulder Press (80%x(5+) / 75%x(7+) / 70%x(9+))

A-3: Plank (Low plank 3x60second hold)

A-4: Row (3×15/12Cal )

A-5: 90 Second Rest (3x90sec rest)


B: Metcon (AMRAP – Rounds and Reps)



11 GTO 95/65

17 single DB box step up 50/35

31 double under or 90 single under


9 am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A

1- Rear Body Kick -3 – Rear low Kick

Combo Pt. B

Lead Body Kick -Step back into Southpaw – Step back into Orthodox -1- 2


Round kick-Round Kick

Round Kick-Back Kick

Round Kick-Spin Jump Round 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 Strikes

Bo staff

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