November is the month for giving thanks, so let’s give thanks for our favorite post-WOD beer-verage: you guessed it….BEER! On Friday, November 16, 2018 at 5:30 p.m., we will be celebrating Thanksgiving early with a special WOD and post-WOD beer sampling.
Bring a six pack of your favorite beer to share, and a snack for passing around as well. Pretzels, cups and enthusiasm will be provided.
Come and workout or just come and sample, either way, let’s get together and give thanks!
MobTown CrossFit – CrossFit
Warm-up (No Measure)
5 Minute Row. Sprint last :10s of each minute. Then…
Push-up to Down Dog
1:00 Ankle Stretch
1:00 Wrist Stretch
1:00 Goblet Squat Hold
Back Squat (3,2,1 – 3,2,1 – 3,2,1)
Starting weight 85% of 1RM
Metcon (AMRAP – Rounds and Reps)
10 Thrusters (95/65)
20/15 Calorie Row
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
20/15 Calorie Assault Bike