MobTown CrossFit – CrossFit


Warm-up (No Measure)

30 Seconds

Lateral Hops Over Rope

Slow Air Squats

Easy Single Unders

Deep Side Lunges

Higher Single Unders

Spiderman Stretch

Double Dumbbell Warmup (With Light Set)

5 Dumbbell Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Bent Over Row


Warm-up (No Measure)

Banded Walks: Length of the rig and back, both directions. 10 Squats at each end.

Dumbbell Ankle Stretch: 30 Seconds Each Side


MobTown Clean Complex #1 (1,1,1-1,1-1,1,1-1,1)

1 Power Clean + 1 Hang Power Clean + 2 Jerks (any)


Min 1-3: 55% of 1RM

Min 4-5: 65% of 1RM

Min 5-8: 75% of 1RM

Min 9-10: 80% of 1RM

Warm up to your 55% prior to beginning the EMOM. Use the closest weight, within 5 lbs, for the % of your 1RM Power Clean & Jerk. If you don’t have a 1RM challenge yourself a little but make smart jumps trying not to have any failed lifts until Mins 9 or 10. Focus on “Perfect Form” early with the lighter lifts and let it carry over as you get heavy!!

Have your weights nearby so you can quickly


Metcon (Time)


Dumbbell Front Squats (55’s/35’s)

After Each Round: 30 Double Unders