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)
:20 Seconds each
Hops in Place
Quad Stretch
Knee to Chest
Lateral Hops Over Bar
Side Lunges
Bodyweight Good Morning
Forward and Back Hops Over Bar
Samson Stretch
Spiderman Stretch
Tall Hops in Place
Push-up to Down Dog
Air Squats
Barbell Warmup
Mobility
1:00/side Couch Stretch
1:00 Front Rack Stretch
Weightlifting
Clean (6 x 2)
3-Pause Power Clean
Sets 1-2 – 55% of 1RM Clean
Sets 3-4 – 60% of 1RM Clean
Sets 5-6 – 65% of 1RM Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 15:00:
1 Power Clean, 20 DU, 3 Strict Ring Dips
2 Power Cleans, 20 DU, 3 Strict Ring Dips
3 Power Cleans, 20 DU, 3 Strict Ring Dips
Rx – 135/95