Saturday, 2/12/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

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

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