MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Minutes For Quality:
12 AbMat Sit-ups
9 Calorie Bike
6 Push-ups
3 Strict Pull-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
Teams of 3
4 Rounds For Time (30 Minute Cap):
75/60 Calorie Assault Bike
60 Toes to Bar
45 Power Cleans
30 Power Snatches
Round 1: 75/55
Round 2: 95/65
Round 3: 115/85
Round 4: 135/95
Only one person working at a time. Partition work as needed.
After Party
Metcon (No Measure)
Olympic Cycling
On the 4:00 x 4 Sets:
30 Double Unders
5 Bar Muscle-ups
30 Double Unders
5 Push Jerks
Start with 55-60% of 1RM Push Jerk and Build