MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Lateral Hops Over Bar
Spiderman
Wrist Stretch
Forward Hops Over Bar
Reverse Lunges
Front Rack Stretch
3 Push-ups + 10 Mountain Climbers
Jumping Lunges
Child’s Pose
Barbell Warmup:
5 Romanian Deadlifts
5 Strict Press & Reach
5 Hang Muscle Cleans
5 Push Press & Reach
5 Muscle Cleans
5 Push Jerks
Metcon
Metcon (Time)
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Run w/20lb. Med Ball
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Run w/20lb. Med Ball
Metcon (Time)
Teams of 2 (For Time | 25 Minute Cap)
800 Meter Run w/20lb. Med Ball
50 Box Jump Overs (24/20)
35 Clean and Jerks (135/95)
10 Rope Climbs
35 Clean and Jerks (135/95)
50 Box Jump Overs (24/20)
800 Meter Run w/20lb. Med Ball
Heavy “Grace” (Time)
30 Clean & Jerks (155/105)
Full depth cleans and any jerk.