MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
:30 Seconds
Quad Stretch
PVC Pass Throughs
Active Samson
Slow Air Squats
Active Spidermans
PVC Pass Throughs
Push-up to Down Dog
Slow PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 BTN Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
1:00 Barbell Assisted Snatch Grip Stretch
Weightlifting
Overhead Squat (3-3-3-3-3)
Build to a heavy 3-rep OHS in 15 minutes.
Metcon
Metcon (Time)
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (95/65)