* 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 (No Measure)


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


Warm-up (No Measure)

Banded Lat Stretch: 45 Seconds Each Side


Clean and Jerk (5-5-3-2-1-1-1)

Work up to 1 heavy Power Clean and Push Jerk for today.


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.