CrossFit Johnson County @ Full Throttle Fitness Workout of the Day Tuesday, September 21st, 2021
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Strength/Skill
Perform as many rounds as possible in 10 minutes of the following:
Javorek Dumbbell Complex #4
Curls
Upright Row
High Pull Snatch
Press
Bent Over Row
Thruster
Bent Over Triceps Kick Back
Sumo High Pull Deadlift
Romanian Deadlifts
Rest :30
Do each exercise 3x in the first round and add one rep every round.
Use as large a set of dumbbells as possible and please don’t rush. These complexes are not for time.
Then
Run 1 Mile
75 Target Burpees
Absolute 15-minute time limit
(Note: If your mile time is over 10 minutes scale to ¾ mile. If your ¾ mile is over 10 scale to ½ mile)
Buyout
Row 1000m
This is dead on sprint. Do not pace yourself or leave anything in the tank.
Rest 5 minutes and repeat.
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