GYM1010

CrossFit Juke Joint – CrossFit

View Public Whiteboard

CROSSFIT

A: Clean and Jerk (Work up to a heavy single)

(20min)

B: Metcon (AMRAP – Reps)

As teams of 2

AMRAP 20

30 Squat clean 135/95

30 Pull up

30 Cal row

20 Squat clean 185/125

40 Pull up

40 Cal row

10 Squat clean 225/155

50 Pull up

50 Cal row

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

1- 2- Slip – 2 – 3- Rear Body Kick

Combo Pt. B

Check Kick – Rear Body Kick – 3- Rear Low Kick

Kicks/Strikes

Round Kick

2: Metcon (No Measure)

4 rounds of 2 min ON/1min OFF

Round 1 – Combo Pt. A

Round 2 – Combo Pt. B

Round 3 – Round kick pyramid (1-10-1)

Round 4 – Combo Pt. A+B

3: Metcon (No Measure)

Self Defense