MobTown CrossFit – CrossFit
Warm-up
Line Drills 2 (No Measure)
350m Run/400m Row/.5k AB
then,
Cradle Stretch
5 Burpees
Walking Lunges w/ Twist
5 x 1 1/4 Air Squats
Walking Spiderman
:30 hold in BOTS
Side Shuffle (down & back)
10 push ups
Karaoke (down & back)
Metcon
Do Work! (Time)
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (75/55)
30 Hang Power Cleans (75/55)
30 Push Jerks (75/55)
*1800 Meter Run or **100 cal AB
2 Rounds:
30 Deadlifts (115/75)
30 Hang Power Cleans (115/75)
30 Push Jerks (115/75)
*1800 Meter Run or **100 cal AB
1 Round:
30 Deadlifts (155/105)
30 Hang Power Cleans (155/105)
30 Push Jerks (155/105)
*200 Meter Run x 9. Alternate among team members, 3x each.
**10-15 cals at a time. Bacon’s Team will be doing this. Bacon will pull the extra Cals.