MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500 Meter Row

:30 seconds each

Pull-ups

Air Squats

PVC Pass Throughs

Spidermans

then (Barbell Only)

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Push Press

5 Hang Cleans

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

1:00 Pigeon Pose

1:00 Couch Stretch

Weightlifting

Front Squat (15 Minutes to establish a 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

11 Power Cleans

11 Bar Facing Burpees

19 Deadlifts

18 Pull-ups

Rx 135/95

Extended Work

Two 6:00 Windows for Practice:

From the 0:00 – 6:00:

2 Rope Climbs + 4 Tempo HSPU

From the 6:00 – 12:00:

4 Tempo Strict Pull-Ups + 8 Tempo Deficit HSPU

Work here is not for score, but for practice.

Alternate back and forth like an AMRAP, but without the intensity.