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 (15 Minutes to establish a heavy single for the day)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest