CrossFit Mt Juliet | 09/27/2019
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27 Sep 09/27/2019

CrossFit Mt Juliet – CrossFit

Fast pace, row face

Mobility/Warm Up

Low Back Smash

Side Hip Smash

Game Time


Metcon (Time)

200m Row

200m Run

400m Row

400m Run

800m Row

800m Run


Metcon (4 Rounds for time)

Deadlift Capacity

4 rounds, each for time:

15 unbroken Deadlifts (50% 1RM)

50 Double-unders
*rest 0:30 between rounds

Post Workout Mobility

Classic Calf Mob

Double Plantar Flexion

Summit Accessory

Metcon (Weight)


Every 1:30 for 5 rounds:

1 Hang Snatch High Pull + 1 Hang Squat Snatch + 1 Snatch High Pull + 1 Snatch (building)
*score is heaviest successful weight

Metcon (7 Rounds for time)

W & G

Every 1:30 for 7 rounds:

6 Toes to Bar

3 Bar Muscle-ups

1 Hang Squat Snatch*

1 Squat Snatch*
*aim to hit most sets at about 75% of 1RM Snatch

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