CrossFit Juke Joint – CrossFit
CROSSFIT
A: Clean and Jerk (Work up to a heavy single)
(20min)
B: Metcon (AMRAP – Reps)
As teams of 2
AMRAP 20
30 Squat clean 135/95
30 Pull up
30 Cal row
20 Squat clean 185/125
40 Pull up
40 Cal row
10 Squat clean 225/155
50 Pull up
50 Cal row
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1- 2- Slip – 2 – 3- Rear Body Kick
Combo Pt. B
Check Kick – Rear Body Kick – 3- Rear Low Kick
Kicks/Strikes
Round Kick
2: Metcon (No Measure)
4 rounds of 2 min ON/1min OFF
Round 1 – Combo Pt. A
Round 2 – Combo Pt. B
Round 3 – Round kick pyramid (1-10-1)
Round 4 – Combo Pt. A+B
3: Metcon (No Measure)
Self Defense
CrossFit Juke Joint 