MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:40 Seconds
Easy Row
Straight Leg Stretch to Squat*
:30 Seconds
Moderate Row
Air Squats
:20 Seconds
Faster Row
Squat Jumps
*Grab under the toes with legs as straight as possible, pull down into squat, then stand
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Warm-up (No Measure)
Couch Stretch: 1 Minute Each Side
Metcon
Metcon (Time)
For Time:
12 – 9 – 6
Row Calories
Front Squats (95/65)
12 – 9 – 6
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Burpees over Bar
Thrusters (95/65)
Weightlifting
Earthquake Bench Press (AMRAP – Reps)
KB will be suspended from each side of the barbell by a band. Score is Max unbroken reps. Everyone will get 2 attempts at a Max set.
Rx: 115/71
Rx+: 151/87