MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
:30 Seconds
PVC Strict Press and Reach
Active Samson
Lateral Burpees over PVC
Active Spidermans
Slow PVC Overhead Squats
Push-up to Down Dog
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 Weighted PVC Pass Throughs
1:00 Barbell Assisted Snatch-grip Stretch
Weightlifting
Squat Clean (On the 1:30 x 5 Sets: 2 Squat Cleans)
Build to a heavy double.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
1 Power Snatch (115/85)
2 Overhead Squats (115/85)
3 Power Clean and Jerks (115/85)
40 Double Unders