Saturday, 11/27/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Metcon (Time)

With a partner for time,

For Time

110 Box Jumps (24/20 in)

110 Jumping Pull-Ups

110 Kettlebell Swings (1/.75 pood)

110 Walking Lunge Steps

110 Knees-to-Elbows

110 Push Presses (45/35 lb)

110 Back Extensions

110 Wall Ball Shots (20/14 lb)

110 Burpees

110 Double-Unders

Both athletes can work at the same time. Must work on the same movement. All the movements must be complete in the written order.



1: Metcon (No Measure)

Combo Pt. A

2 – Double Step Low Kick

Combo Pt. B

1 – 2 – Lead Body Kick -Drop down 2- 3- Rear Body Kick


Palm strikes (L+R) – Front Kick to shin (L+R) – Elbow Strike (L+R) – Knee (L+R)

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)

Self Defense

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: