Announcements
Tonight 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 Deadlifts (No Measure)
500 Meter Row
2 Rounds
15 Air Squats
10 PVC Pass Throughs
10 Lunge Stretches
5 Burpee Broad Jumps
then,
5 Min Warmup for Deadlifts
Mobility
1:00 Child’s Pose
1:00 Couch Stretch
Weightlifting
Deadlift (3-3-2-2-1-1)
15 Minutes to build to a heavy single.
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets