MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Ankle/Shoulder Mobility
Straight into: w/ empty barbell:
5 Power Position Muscle Snatch
10 OHS
5 Hang Power Snatch
5 OHS
5 Power Position Squat Snatch
5 Hang Squat Snatch
Weightlifting
Metcon
Metcon (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Back Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
• On the Minute: 5 Burpees
• Barbell: 95/65
• Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
• With whatever time remains in the minute, complete as many reps of the barbell movements as you can
• After each set of burpees, pick up wherever you left off in the round
After Party
Metcon (No Measure)
ABS BY JOSEPH
3 Rounds:
10 Strict Toes to Bar
15 Dragon Flags
20 Wall Ball Crunches
Dragon Flag video
https://www.youtube.com/watch?v=kICxJien7xM