MobTown CrossFit – CrossFit


Warm-up (No Measure)

30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Fish Game on Rower. Highest score wins.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

1:00 Front Rack Stretch

:45 Wrist Stretch


Front Squat (7-7-7-7)

in 12 minutes build to a Heavy 7 rep Front Squat for today. Make smart jumps rest 2-3 mins between sets.


Metcon (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)