MobTown CrossFit – CrossFit


Warm-up (No Measure)

Warmup Run

200 Meter Easy Run

*Followed By…*

:30 Seconds

Barbell Deadlifts

Quad Stretch

Barbell Elbow Rotations

Side Lunges

Barbell Hang Power Cleans

Air Squats

Barbell Front Squats

Push-up to Down Dog


A: Metcon (Time)

In teams of two, complete the following for time:

80 Alternating Front-Racked Reverse Lunges (95/65)

400 Meter Run

60 Push Presses (115/75)

400 Meter Run

40 Power Cleans (135/85)

400 Meter Run

20 Dumbbell Box Step-Overs (50s/35s; 24/20)

400 Meter Run

10 Rope Climbs

400 Meter Run