CrossFit Mt Juliet | May the 4th be with YOU
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May the 4th be with YOU

04 May May the 4th be with YOU

CrossFit Mt Juliet – CrossFit

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“Elbows up, you must.” – Yoda (probably)

Warm Up/Mobility

Hamstring Ball Smash

T-Spine Smash

3 Rounds

5/5 SA KB Deadlift

5/5 SA KB Swing

5/5 SA KB Thruster

100 M Run


Tempo Front Squat (5×4 (13×1))

from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)
15 Min Running Clock

90 s rest b/t sets

from rack hold 1, down 1, hold 3, eXplode up


Metcon (AMRAP – Rounds and Reps)


10 Front squats 75/55

10 KBS (53/35)

100 M Run

Optional Finisher

Murph Prep

800m Run

3 rounds Cindy (5 pull up, 10 push up, 15 air squat)

400m Run

2 rounds Cindy

200m Run

1 round Cindy

Post Workout Mobility

Super Front Rack

Oly Wall Squat

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