Announcements

Bring an ornament that represents you to decorate our Liftmas tree! The first annual 2018 Liftmas Party is scheduled for Friday, December 21, 2018, at 5:30 p.m. We will do the festive “12 Days of Christmas” WOD at 5:30 p.m. before the celebration begins. Bring a beverage and a snack for sharing. Guests are welcome to come, too!

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

Weightlifting

Deadlift (5 x 5 Across @ 80% 1RM)

Metcon

Metcon (Time)

3 Rounds:

RX+

15 Chest to Bar Pull-Ups

20 HSPU

25 Wallballs (20/14) Females to a 9′ Target

30/21 Calorie Bike

3 Rounds:

Rx

15 Pull-Ups

20 DB Push Press 55/35

25 Wallballs (20/14)

30/21 Calorie Row