MobTown CrossFit – CrossFit

Warm-up (No Measure)

1:00 Each:

Calf Foam Roll (1:00 each side)

Straddle Stretch

Butterfly Stretch

2 Rounds:

5 Inch Worms

:30 Hollow Hold

10 Ring Rows

:30 Superman Hold

15 Calorie Row

Weightlifting

Hang Squat Clean (8 x 1)

15 Minutes to build to a heavy single.

Metcon

Metcon (Time)

For Time:

5 Rounds:

AMRAP 2:

2 Rounds Strict Cindy

Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters