MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Row
Spidermans
Chest Stretch
Moderate Row
Samson Stretch
Pigeon Pose
Faster Row
Wrist Stretch
Front Rack Stretch
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
Metcon
Metcon (AMRAP – Reps)
Teams of 2
0:00 – 9:00
1500 Meter Row
Max Dead lifts (225/155) in time remaining
9:00 – 12:00 Rest
12:00 – 19:00
1000 Meter Row
Max Power Cleans (155/105) in time remaining
19:00 – 22:00 Rest
22:00 – 26:00
500 Meter Row
Max Push Jerks (135/95) in time remaining
Each weight should be something you could get at least 10 reps unbroken when warmed up and fresh.