GYM1010

CrossFit Juke Joint – CrossFit

View Public Whiteboard

CROSSFIT

A: Metcon (Time)

Halloween WOD 2021

As teams of 2 for time

10 rounds

Take turn every round

Bike 0.3 mile

10 Med ball cleans 20/14#

10 Burpee jump over Med ball

Then

75 Squat Cleans 135/95
(45min)

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

-1- Slip – Hook – 2

Combo Pt. B

– Uppercut – Body 2- Rear High Kick

Kicks/Strikes

– Palm Strike (L+R)-Neck chop (L+R) -Eye strike (L+R)-Tiger mouth (L+R)-Ear strike

2: Metcon (No Measure)

4 rounds of repetition 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