MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Machine

-into-

3 sets:

5 DBall over shoulder

5 GHDs or AbMat Situps

5 Clean and jerk increasing weight each set

2. Workout Prep

3 sets as a team:

9 Dball over shoulder

15 GHDs

9 Clean and Jerk

15 cal row

-rest 30 seconds between sets-

Metcon

Teams of 3

Two Rounds – split reps as needed

30 D-ball over Shoulder (100/75)

120 GHD Sit Ups

30 Clean &Jerk (135/95)

60 Cal Row

1 team member must be holding a double kb (70/53) farmers carry while reps are taking place. Rotate as needed