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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Spidermans

Plate Ground to Overhead

Active Samson

Plate Squats (Pressing Away)

Push-up to Down Dog

Plate Overhead Reverse Lunges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

1:00 Front Rack Stretch

1:00 Wrist Stretch

Weightlifting

Push Jerk (5-4-3-2-1)

All reps from the rack. Start @ 65-70% of 1RM

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)



Climb by 3 Reps Until the Finish