Saturday, 5/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Sandbag Get up (Find 2rm )

B: Metcon (Time)

As teams of 2,

for time

4 rounds of

1200m row (swap every300m)

60 WB 10/9ft 20/14#

30 Synchronized partner WB sit ups 20/14#


1: Metcon (No Measure)


A. 1- Lead teep

B. Lead teep – Rear teep

C. 1-Lead elbow-Rear elbow

D. Switch Middle kick – 2

E. Step into Southpaw & Left Spinning Back Fist

F. 1- Body 1- 2

G. Liver Hook – Head Hook – Rear Long Knee

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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: