MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Metcon
Metcon (Time)
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95/65 lbs)
1 Hang Squat Clean (95/65 lbs)
1 Push Press (95/65 lbs)
1 Push Jerk (95/65 lbs)
While partner 1 is lifting, partner 2 will row 400 meters. Partner 1 may not rest the weight on the floor until partner 2 completes their 400 meter row. There will be a 5 Burpee penalty if partner 1 drops the weight before partner 2 completes 400 meter row. – the only contact must be the quick tap of the plates on the deadlift. After partner 2 completes their 400 meter row, partner 1 will row and partner 2 will begin their set. (40 minute time cap)