Announcements

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

Warm-up (No Measure)

5 Minute Row. Sprint last :10s of each minute. Then…

:30 Seconds

Inchworms

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Barbell Warmup

Mobility

1:00 Ankle Stretch

1:00 Wrist Stretch

1:00 Goblet Squat Hold

Weightlifting

Back Squat (3,2,1 – 3,2,1 – 3,2,1)

Starting weight 85% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Thrusters (95/65)

15 Pull-ups

20/15 Calorie Row

Rx+

10 Thrusters (135/95)

15 Chest to Bar Pull-ups

20/15 Calorie Assault Bike