CrossFit Mt Juliet | 10/03/2019
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03 Oct 10/03/2019

CrossFit Mt Juliet – CrossFit

View Public Whiteboard

Buddy up for bench…might want to bring a towel if you’re with KG

Warm Up/Mobility

Triceps Extension Smash

Adductor Smash

10 Cat/Cow

10 Hindu Push Ups

10 Scorpions

400m Athlete’s Choice


Metcon (Weight)

Squat Capacity

12 min EMOM:

Min 1 – 3 Front Squats

Min 2 – 6 Back Squats
*use 75% of 3RM Back Squat for both lifts


Push/Pull Pump Pairs

Complete 3 supersets of each

Rest as needed between sets

Complete supersets in any order

Metcon (3 Rounds for reps)

6 Bench Press + Max unbroken set of CTB

8 Barbell Bent Row + Max unbroken set of Push Ups

10 Zercher Squat + Max unbroken banded tricep extension
Score is total # of unbroken reps. Round 1 will be UB CTB total over 3 rounds etc

Post Workout Mobility

Couch Stretch

Lateral Side Opener

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