CrossFit Mt Juliet | 10/22/2019
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10/22/2019

22 Oct 10/22/2019

CrossFit Mt Juliet – CrossFit

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HSPU, what you gonna do when they come for you?

Mobility/Warm Up

Shoulder Rotator S&F

OH Tissue Smash

2rds

200m Athlete Choice

10 KB RDL

10 KBS

5/side KB Bent Row

5/side KB Push Press

Gymnastics

Metcon (3 Rounds for time)

Gymnastics

3 rounds, each for time:

15/12 HSPU

12/9 CTB Pull-Ups

15/12 cal Row
*rest 1:00 between rounds

Weightlifting

Deadlift (5 X 1 @80%)

Post Workout Mobility

Classic Spinal Twist

Banded Posterior Chain Mob

Summit Accessory

Metcon (3 Rounds for reps)

G & M

3 rounds, each for reps:

AMRAP 2:00 of:

12/9 HSPU

10 Box Jump-overs (24/20)

max Assault Bike cals

1:00 Rest
*score is total reps completed each round (HSPU + BJO + AB cals)

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