MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
60 Seconds Row
45 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Child’s Pose: 1 Minute
Weightlifting
Front Squat (5×5 add weight)
Metcon
COMP: Metcon (Weight)
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks
Build in Barbell Weight
Score is heaviest weight; Cleans and Jerks must be unbroken; Must complete by 3:00 mark of each round for it to count.