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)

:30 Seconds

Push-up to Down Dog

Active Samson

PVC Pass Throughs

Easy Row

Active Spidermans

PVC Pass Throughs

Faster Row

Slow Air Squat

PVC Pass Throughs

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

1:00 Ankle Stretch on Box

:45s Childs Pose on Box

Gymnastics

Handstand Walk (EMOM x 12)

Alternating OTM x 12 (6 Rounds):

Even Minutes – :50s Light Row or Bike

Odd Minutes – Handstand Walk Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 500 Meter Row

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 500 Meter Row

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 500 Meter Row

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)