Announcements
Bring an ornament that represents you to decorate our Liftmas tree!
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