MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
200 Meter Easy Run
*Followed By…*
:30 Seconds
Barbell Deadlifts
Quad Stretch
Barbell Elbow Rotations
Side Lunges
Barbell Hang Power Cleans
Air Squats
Barbell Front Squats
Push-up to Down Dog
Metcon
A: Metcon (Time)
In teams of two, complete the following for time:
80 Alternating Front-Racked Reverse Lunges (95/65)
400 Meter Run
60 Push Presses (115/75)
400 Meter Run
40 Power Cleans (135/85)
400 Meter Run
20 Dumbbell Box Step-Overs (55/35; 24/20)
400 Meter Run
10 Bar Muscle-ups
400 Meter Run
B: Metcon (Time)
In teams of two, complete the following for time:
80 Alternating Reverse Lunges with DB
400 Meter Run
60 Dumbbell Deadlift
400 Meter Run
40 Alternating x 5 Single-Arm Dumbbell Hang Clean & Jerk
400 Meter Run
20 Dumbbell Box Step-Overs
400 Meter Run
10 Rope Climbs
400 Meter Run