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 Front Rack Stretch
1:00 Plate Holds
Weightlifting
Bear Complex (15 Minutes to establish a 3RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
8 HR Push ups
6 Pull ups
4 Ring Dips
2 Clean and Jerks (135/95)
Rx+
8 Kipping HSPU
4 Ring Muscle Ups
2 Clean and Jerks (155/105)