CrossFit Mt Juliet | 10/08/2019
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08 Oct 10/08/2019

CrossFit Mt Juliet – CrossFit

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Warm Up/Mobility

Quad Smash

T-Spine OH Extension Smash

400m Athlete Choice

PVC Pipe

Front Rack Stretch

Pass Thru’s

10 OHS

10 Snatch Balance


Metcon (Weight)

Every 1:30 for 6 rounds:

1 pausing Front Squat + 1 Front Squat (building)*
*pause for 3 sec. in the bottom of the pausing Front Squat; goal is to complete your last 2-3 rounds at 70-80% of 1RM Front Squat; score is heaviest weight lifted


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Post Workout Mobility

Spiderman Stretch

Banded OH Distraction

Summit Accessory

Metcon (Time)


For total time:

5 legless Rope Climbs

—rest 1:00, into…

5 Rope Climbs
*time includes 1:00 of rest; scale legless rope climbs to standard rope climbs

Metcon (Time)

M & W

3 rounds for time:

400m Run

100′ Sandbag Walk (150/100/50)

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