MobTown CrossFit – CrossFit


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


Warm-up (No Measure)

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Child’s Pose: 1 Minute


Front Squat (5×5 add weight)


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.