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