CrossFit Mt Juliet | Wednesday 2020 1/15
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Wednesday 2020 1/15

15 Jan Wednesday 2020 1/15

CrossFit Mt Juliet – CrossFit

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Happy Hump Day! We got you rope burns and oddly places bruises.

Warm-up

T-spine smash

OH Rib Mob

10 push ups

5 light DB Bear Complex

10 push ups

Weightlifting

Push Jerk (8-6-4-2-4-6-8)

The last half of 4,6,8 heavier than first half

Score is weight of the last sets

Push Jerk (8-6-4-2-4-6-8)

The last half of 4,6,8 heavier than first half

Score is weight of the last sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 15

2 reps dbl DB Bear Complex* 50/35

1 Rope Climb

200 m Row
*Dbl Db Bear Complex 1 rep =

1 db each hand

Hang pwr clean

Front squat

Push press

Front Squat

Push press

Monostructural

Metcon (Calories)

8 Interval 40/20

:40 sec max erg cals

:20 sec rest

Post Workout Mobility

Classic Triceps and Lat

Bilateral Shoulder Flexion

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