2019 MobTown Open Championship begins soon. Are you in? Make sure you sign up on the whiteboard or let a Coach know if you wish not to participate. Coach Brent & Coach Bacon will be drafting Teams Wednesday.

MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

Easy Bike

Samson Stretch

Moderate Bike

Spidermans Stretch

Faster Bike

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts


Warm-up (No Measure)

Front Rack Stretch: 40 Seconds

Pigeon Pose: 40 Seconds Each Side


Back Squat (5,5,5,5,5)

Warm-up to 70-75% of your 1RM Back Squat and complete 5×5 at 75-85% of your 1 RM. Keep the same weight across. Rest between sets should be at least 2-3 mins.


Metcon (AMRAP – Rounds and Reps)


60 Double Unders

20/15 Calorie Assault Bike

10 Push Jerks (165/110)