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 (No Measure)

:30 Seconds

Med Ball Foot Taps

Active Spidermans

Med Ball Deadlifts

Active Samson

Air Squats to Med Ball

Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts


1:00 Child’s Pose on Box

1:00 Med Ball Squat Hold


Power Snatch (15 Minutes to build to a heavy set of 5)

Should be touch ‘n go!


Rx: Metcon (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

Scale: Metcon (Time)

3 Rounds:

10 KB Snatches (53/35)

20 Box Step Ups (20)

30 Wallballs (14/10)