MobTown CrossFit – CrossFit
Warm-up (No Measure)
1:00 Each:
Lying Front Rack Stretch
Banded Shoulder Distraction
Warrior Squat
3 Rounds:
5 Inch Worms
5 Strict Pull-ups
5 Broad Jumps
Weightlifting
Front Squat
1 x 10 @ 60% of 1RM
1 x 8 @ 65% of 1RM
1 x 6 @ 70% of 1RM
1 x 4 @ 75% of 1RM
1 x 2 @ 85% of 1RM
Metcon
Metcon (2 Rounds for reps)
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike/Row
16 Toes to Bar
Rest 3 Minutes
4 Bar Muscle-ups
8 Front Squats (135/95)
12/9 Calorie Bike/Row
16 Toes to Bar