MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Low Box Step-ups
Sit-ups
Mountain Climbers
Lateral Box Step-ups (30 Seconds Each Leg)
Hollow Hold
Frog Hops
High Box Step-ups
Arch Hold
Slow Burpees
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
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)
Choose weights that allow for at least the following reps during the workout:
1st Bar: 5-7 Reps
2nd Bar: 3-5 Reps
3rd Bar: 1-3 Reps