MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

Lateral Hops Over PVC Pipe

Active Samson

PVC Pass Throughs

Air Squats

PVC Around the Worlds

Push-up to Down Dog

PVC Overhead Squats

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


Power Snatch + OHS + Squat Snatch (Build to a heavy complex over 15 minutes.)


Metcon (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)