MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run Warmup

400 Meter Run

1 Minute

Easy Bike

Active Divebombers + Front Rack Stretch (30 Seconds Each)

Moderate Bike

Push-up to Down Dog + Wrist Stretch (30 Seconds Each)

Fast Bike

Inchworm to Push-up + Child’s Pose (30 Seconds Each)

Clean and Jerk Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Hang Power Cleans

5 Push Press

5 Push Jerks

Metcon

Metcon (Time)

Teams of 3

3 Rounds (30 Minute Cap):

400 Meter Team Run

70/50 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)
First 2 Bars: Light weight that you could cycle 5+ reps when fresh

Middle 2 Bars: Moderate-Heavy weight that you could cycle 2-3 reps when fresh

Last Bar: Heavy weight that you are definitely completing as singles within the workout