Saturday, 11/20/21

CrossFit Juke Joint – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

With a partner

2 Tabata Power clean 135/95

1min rest

2 Tabata Burpee

1min rest

2 Tabata Sit up

1min rest

2 Tabata WB shots 10/9ft 20/14#
(total 35min)


1: Metcon (No Measure)

Combo Pt. A

1- 2- 3& Step to the side – 2

Combo Pt. B

Weave under right – 2- 3- 2-

Slip – 2- Lead Body Kick


Elbow (L+R)-Knee(L+R)-Ridge hand(L+R)-Our-In Knee(L+R) -Eye strike (L+R)

2: Metcon (No Measure)

4 Rounds of 2min 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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