Saturday, 4/23/22

CrossFit Juke Joint – CrossFit

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A: Metcon (Time)

As teams of 2,

For time

100 x25ft Walking lunge

wearing 20/14lbs weighted vest is an optional

B: Metcon (AMRAP – Reps)

For the total reps of sit up

Tabata Sit up

2min Rest

Tabata Sit up


Do A and B


1: Metcon (No Measure)

Combo Pt. A

1-Rear Middle Thrust kick

2-Switch Middle Thrust kick

1-2-Rear Middle Thrust kick

1-2-Switch Middle Thrust kick

Combo Pt. B

Teep – Rear Middle Thrust kick

Teep – Switch Middle Thrust kick

1 – Rear Elbow

1-2- Lead Elbow


Front Hook

Skip Hook

Back Hook Kick

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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