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