Written By Nate Sagez
This past Sunday, members from The Jerseyville Crunch took over CrossFit Ten Twenty and were treated to a fantastic weightlifting seminar. 

This past Sunday, members from The Jerseyville Crunch took over CrossFit Ten Twenty and were treated to a fantastic weightlifting seminar. 

 

Warm Up:  

  • Row 200m
  • 100 Jump rope 
  • 50 Sec bike 
  • 25 skater 
  • 12 push up 
  • 6 superman 

Performance:  

21 - 15 - 9
Body weight bench press
Pull Ups/ Banded
Med Ball Russian Twist
*scale weight to a heavy 10 set 

Fitness:  
21 - 15 - 9
Db Floor Press W/ Legs elevated
Lat Pull downs
Med ball Russian Twist 

10 Min AMRAP:  Set a slam ball at one end of gym and kb at other. Lunge, broad jump, or bear crawl back and forth completing 10 ball slam and 10 kb high pull for as many rounds as possible in 10 minutes. 

Nate Sagez
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