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MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson
Knuckle Drags
Activer Spidermans
Push-up to Down Dog
15 Seconds
Front Plank
Air Squats
Push-ups
Front Plank
Air Squats
Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Pigeon Pose + Wrist Stretch – 1:00 Each Leg
Metcon
Metcon (AMRAP – Reps)
TEAM VERSION (3)
At the 0:00, Part #1:
AMRAP 7: Back Squat (from rack)
First 50 repetitions – 155/105
Second 50 repetitions – 185/135
Time remaining, Max reps – 225/155
Rest 3:00
At the 10:00, Part #2:
AMRAP 7: Bench Press
First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/125
Rest 3:00
At the 20:00, Part #3:
AMRAP 7: Deadlift
First 50 repetitions – 185/135
Second 50 repetitions – 225/155
Time remaining, Max reps – 275/185
First weight – A moderate loading that each team member could complete 20+ repetitions with, fresh.
Second weight – A moderate-to-heavy loading that each team member could complete 15+ repetitions with, fresh.
Third weight – A heavier loading that each team member could complete 10+ repetitions with, fresh.
Metcon
Metcon (AMRAP – Reps)
INDIVIDUAL VERSION
At the 0:00, Part #1:
AMRAP 5: Back Squat
21 Repetitions – 155/105
21 Repetitions – 185/135
Time Remaining, Max reps – 225/155
Rest 3:00
At the 8:00, Part #2:
AMRAP 5: Bench Press
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/125
Rest 3:00
At the 16:00, Part #3:
AMRAP 5: Deadlift
21 Repetitions – 185/135
21 Repetitions – 225/155
Time Remaining, Max reps – 275/185
First weight – A moderate loading that we could complete 20+ repetitions with, fresh.
Second weight – A moderate-to-heavy loading that we could complete 15+ repetitions with, fresh.
Third weight – A heavier loading that we could complete 10+ repetitions with, fresh.
Extended Work
For Total Meters:
5:00 Row, 2:30 Rest
4:00 Row, 2:00 Rest
3:00 Row, 1:30 Rest
2:00 Row, 1:00 Rest
1:00 Row