Announcements
Beginning this week, the 10AM Saturday class will move to 9AM.
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100 Meter Run
:20 Seconds
Push-up to Down Dog
Active Spidermans
Air Squats
100 Meter Run
:20 Seconds
Good Mornings
Back Squats
Elbow Rotations
100 Meter Run
:20 Seconds
Romanian Deadlifts
Hang Muscle Cleans
Strict Press
100 Meter Run
:20 Seconds
Snatch Grip RDL’s
Hang High Pulls
Hang Muscle Snatches
Metcon
COMP: Adderall (3 Rounds for reps)
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Score is total barbell reps completed.
FIT: Metcon (3 Rounds for reps)
0:00 – 10:00 – 1200 Meter Run, Max Clean and Jerks (115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (75/55)
Score is total barbell reps completed.
BURN: Metcon (3 Rounds for reps)
0:00 – 10:00 – 1600/1200 Meter Row, Max KB Swings
10:00 – 13:00 – Rest
13:00 – 20:00 – 800/600 Meter Row, Max Alternating KB Snatch
20:00 – 23:00 – Rest
23:00 – 27:00 – 400/300 Meter Row, Max Goblet Squats
Score is total reps completed after run.