Saturday, 12/4/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Snatch (Work up to a heavy single, then 2×1 @(-10%))


B: Metcon (AMRAP – Reps)

As teams of 2

3 rounds for max reps

2min WB shots 10/9ft 20/14#

2min Burpee to 10# plate

2min Power clean 135/95

2min Row for Cal


1: Metcon (No Measure)

Combo Pt. A

1- 2- Weave under right – 2

Combo Pt. B

3- 2-Rear Elbow – Lead Knee – Lead Body Kick


Cut Kick(L+R)-Palm strike(L+R)-Knee Front kick(L+R)-Tiger mouth(L+R)

2: Kickboxing Pt. 2 (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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