MobTown CrossFit – CrossFit


Warm-up (No Measure)

200 Meter Run

:30 Seconds

Samson Stretch

Romanian Deadlifts w/Empty Barbell

Spiderman Stretch

Hang Muscle Cleans w/Empty Barbell

Push-up to Down Dog

Strict Press & Reach w/Empty Barbell

Spiderman Stretch

Good Mornings w/Empty Barbell

Samson Stretch

Elbow Rotations w/Empty Barbell


Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds of “DT” (155/105)

9 x 200 Meter Runs

3 Rounds of “DT” (155/105)

9 x 200 Meter Runs

3 Rounds of “DT” (155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
This should be a load that athletes could complete 1 full round of 12-9-6 unbroken.

Within the workout, athletes can break up these rounds however they want – one teammate does not have to complete a full round before switching.

It is ok to have multiple barbells on the floor if teammates are using different weights.

Runs are relay style.