MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

ACTIVATION

At a light pace

15-12-9 Cal Row

*After each set complete 15 ab mat sit ups

At a moderate pace

12-9-6 Cal Row

*After each set complete w/ empty barbell

5 Good Mornings

4 Elbow Rotations

3 Hang Muscle Cleans

2 Strict Press and Reach

1 Power Clean and Jerk

Gymnastics

Feel The Burn

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups

1-2-3-4-5-6-7-8-9-10

Strict Pull Ups
20 min time cap

This effort will be repeated next week.

To help keep count – the combo of the two movements should be 11

Muscle Failure is a real possibility, so break early and often before you get to failure.

Scales:

Banded Strict Pull Ups

Ring rows

Ab mats under head

Box HSPUS

Double DB Strict Press

Metcon

Metcon (Time)

For time:

21-15-9

Power Cleans (115/85)

Barbell Facing Burpees

DIRECTLY INTO an 800m run

Rx+ (135/95)