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