Announcements
* Big workout inspired by the Boston Marathon that includes 3 miles of running
* Looking to complete under 45 minutes
* With a long time domain and simpler movements, we’ll get into the workout fairly quickly today
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5:
5 Plate Ground to Overhead
10 Meter Overhead Walking Lunge
10 Plate Hops
10 Meter Overhead Walking Lunge
Active Spidermans
Active Samson
*Completed with 25/15# Plate*
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats
Mobility
Warm-up (No Measure)
Banded Lat Stretch: 45 Seconds Each Side
Weightlifting
Clean and Jerk (5-5-3-2-1-1-1)
Work up to 1 heavy Power Clean and Push Jerk for today.
Metcon
COMP: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
FIT: Metcon (Time)
For Time:
30 Clean and Jerks (115/80)
Extended Work
Back Squat (5-5-5-5-5)
Complete 5 sets of 5 reps adding weight each set.