MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Samson Stretch
Romanian Deadlifts
Spiderman Stretch
Hang Muscle Cleans
Push-up to Down Dog
Strict Press & Reach
Spiderman Stretch
Good Mornings
Samson Stretch
Elbow Rotations
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
9 x 200 Meter Runs
5 Rounds of “DT” (155/105)
9 x 200 Meter Runs
5 Rounds of “DT” (155/105)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
This should be a load that athletes could complete 1 full round of 12-9-6 unbroken
Within the workout, athletes can break up these rounds however they want – one teammate does not have to complete a full round before switching off
It is ok to have multiple barbells on the floor if teammates are using different weights