MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samsons
Faster Bike
Push-up to Down Dog
:30 Seconds
Barbell Good Mornings
Front Plank
Barbell Romanian Deadlifts
Right Side Plank
Barbell Deadlifts
Left Side Plank
Weightlifting
Hang Power Clean + Power Clean (Build to a heavy complex in 15 minutes)
Metcon
COMP: Metcon (Time)
For Time:
15 Power Cleans (155/105
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run
FIT: Metcon (Time)
For Time:
15 Power Cleans (115/85)
600 Meter Run
10 Power Cleans (115/85)
400 Meter Run
5 Power Cleans (115/85)
200 Meter Run
BURN: Metcon (AMRAP – Reps)
AMRAP 15:
15 DB Hang Squat Cleans
200 Meter Run