Announcements
April Row Challenge!
How many meters can you row in the month of April? Try to row 20,000 meters or more during April, and see your rowing skills improve! Post your meters accrued on the whiteboard or log your efforts in Wodify to track your progress. Ready, set, ROW!
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Seconds:
*PVC Cuban Press
Push-up to Down Dog
3 PVC Pass Throughs
3 Overhead Squat
*Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk*
Mobility
Warm-up (No Measure)
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Weightlifting
Front Squat (10-10-10)
Complete 3 sets of 10 reps of Front Squats. Add weight each set. Stay under 75%.
Metcon
COMP: Metcon (Time)
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65
FIT: Metcon (Time)
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 75/55
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Alternating DB Snatches
10 DB Hang Clean and Jerks (Alternate every 5)
10 DB Thrusters
Extended Work
Bench Press (10-10-10-10-10)
Complete 5 sets of 10 adding weight each set.