MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Moderate Row

Active Samson + Air Squat at Top

Faster Row

Active Spidermans

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts


2 Rounds (Slightly More Narrow for 2nd Round):

PVC Pass Throughs: 30 Seconds

PVC Overhead Squats: 30 Seconds


Overhead Squat (Build to a heavy set of 3)


Metcon (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)