CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (AMRAP – Reps)
As teams of 2.
AMRAP 7
20 WB shots 10/9ft 20/14#
20 DU or 50 Singles
2 Wall Walk
Then
AMRAP 7
3 Burpee
3 Push up
3 Squat
Then
AMRAP 7
10 Cal Row
20 Sit up
100m Run
Then
AMRAP 7
24 DB Front rack Walking Lunge 50s/35s
12 DB Push Jerk 50s/35s
12 Box Jump
Then
AMRAP 7
5 Pull up
10 Push up
15 Air squat
Then
EMOM 8
Min 1 – SB over shoulder 150/100
Min 2 – Wall Sit (at the same time, each 10 sec counts as 1 rep. )
Only one person can work at a time,
Post total reps complete
(43min)
KICKBOXING
9am
1: Metcon (No Measure)
Combo Pt. A
1- 2- Step into Southpaw & 1-
Shuffle & Right Hook
Combo Pt. B
3 – Right Uppercut – Left Body Kick
Kicks/Strikes
Mounting Hammer fist
Mounting Elbow strike
2: Metcon (No Measure)
4 rounds of 2 min 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