CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (AMRAP – Rounds and Reps)
With a partner
2 Tabata Power clean 135/95
1min rest
2 Tabata Burpee
1min rest
2 Tabata Sit up
1min rest
2 Tabata WB shots 10/9ft 20/14#
(total 35min)
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1- 2- 3& Step to the side – 2
Combo Pt. B
Weave under right – 2- 3- 2-
Slip – 2- Lead Body Kick
Kicks/Strikes
Elbow (L+R)-Knee(L+R)-Ridge hand(L+R)-Our-In Knee(L+R) -Eye strike (L+R)
2: Metcon (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
GYM1010 
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