MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Seconds Cossack Squats
30 Seconds Push-up to Down Dog
30 Seconds Glute Bridges
Directly Into…
3 Rounds
30 Seconds Air Squats
30 Seconds Mountain Climbers
30 Seconds Glute Bridge Walkouts
Weightlifting
Power Clean Complex (15 Minutes to build to a heavy complex)
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Power Clean (2 Second Pause in the catch)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
6 Dumbbell Thrusters (50/35)
9 CrossFit Pushups
12 Alternating DB Snatches (50/35)