CrossFit Mt Juliet | 10/14/2019
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10/14/2019

14 Oct 10/14/2019

CrossFit Mt Juliet – CrossFit

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20.1 fun?

Mobility/Warm Up

Anterior Compartment Smash

T-Spine OH Extension

200m Athlete Choice

2 rds

10 Cossack Squats

8 Hindu Push Ups

8 Empty Bar Ground to OH

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Weightlifting

Back Squat (6 x various)

1×5

1×4

1×3

3×1 (building)

Post Workout Mobility

Childs pose

Banded Bully

Summit Accessory

Metcon (AMRAP – Reps)

M & G

AMRAP 20:

Assault Bike cals*

*on the 0:00, 4:00, 8:00, 12:00 and 16:00:

10/8 Chest to Bar Pull-ups

6 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50s/35s)

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