CrossFit Mt Juliet | 3/13/18
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3/13/18

13 Mar 3/13/18

CrossFit Mt Juliet – CrossFit

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Even mid-WOD I’m thinking of thruster jokes

Warm Up/Mobility

Warm-up (No Measure)

Overhead Tissue Smash

Roller Quad Smash

Complete in any order:

12/10 Cal Assault Bike

12/10 Cal Row

10 Hollow Arch

10 PVC Pass Through

10 PVC Thruster

*Talk about how much fun this workout is going to be

Workout warm up:

4 rds

5 Thrusters (build to workout weight)

3 Chest to Bar (or most difficult pull up scale)

Metcon

Metcon (Time)

3 Rounds For Time:

20 Thrusters 95/65

15 C2B Pull Ups

Post Workout Mobility

Super Front Rack

Med Ball OH Extension

Summit Accessory

Metcon (No Measure)

Functional Bodybuilding

3 rounds:

20 alt. KB SIngle-leg RDL

16 alt. KB Deadbug

200′ KB Mixed Rack Carry

Metcon (No Measure)

Midline Conditioning

3 rounds, not for time:

12 Barbell Hip Thrusts

15 Back Extensions

18 Banded Good Mornings

21 MedBall Sit-ups (20/14)

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