Saturday, 5/14/22

CrossFit Juke Joint – CrossFit

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A: Metcon (Time)

As teams of 2

For time

100 Box Jumps (24/20 in)

100 Jumping Pull-Ups

100 Kettlebell Swings (1.5/1pood)

100 Walking Lunge Steps

100 Knees-to-Elbows

100 Push Presses (45/35 lb)

100 Superman

100 Wall Ball Shots (20/14 lb)

100 Burpees

100 Double-Unders


1: Metcon (No Measure)


A. Teep(Lead)-Middle Kick (Rear)

B. Teep(Lead)-Switch Middle Kick (Lead)

C. 1 – Rear Elbow

D. 1-2-Lead Elbow

E. Check – Lead Body Kick

F. Drop down 2 – 3- Rear Body Kick

G. Check into Superman Cross – Lead Body Kick

2: Kickiboxing part2 V2 (No Measure)

3 rounds of

30seconds ON

10seconds REST

EACH Combos for the day

Round 1-3: A

Round 4-6: B

Round 7-9: C

Round 10-12: D

Round 13-15: E

Round 16-18: F

Round 19-21: G

Round 22-24: Free Fight!

3: Metcon (No Measure)

Self defense

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