CrossFit Mt Juliet | 4/3/18
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03 Apr 4/3/18

CrossFit Mt Juliet – CrossFit

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Your face when you ain’t got more toe to give

Warm Up/Mobility

Quad Smash

Side Hip Smash

Start and Finish w/ 10 Jumping Squats

25ft of each movement

Over the Fence/Under the Fence (left and right)

Zombie Walks

Floor Scoops

Spiderman w/ Twist


Front Squat (1 x 1)

8 min to build to today’s heavy single

Back Squat (1 x 1)

8 min to build to today’s heavy single


Metcon (Time)

3 Rounds For Time

21 Wall Balls (20/14)

15 Toes To Bar

9 Burpee Box Jump Overs (24″/20″)

Post Workout Mobility

Oly Wall Squat ER (push on knee/pull on instep)

Lateral Hip Opener (yoga sit)

Summit Accessory

High-Hang Snatch (5 x 3)

*start at 55-60% of 1RM Snatch and build over 5 sets; do not drop the bar between reps

Metcon (No Measure)

Barbell Cycling


4 Power Cleans + 3 Front Squats + 2 Push Jerks + 1 Split Jerk (50-60% of 1RM Clean & Jerk)

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