MobTown CrossFit – CrossFit


Warm-up (No Measure)

Part 1: Line Drills + Mobility

Easy Jog 200M

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Moderate Jog 200M

Cradle Stretch

Samson Stretch

Spidermans Stretch

Push-up to Down Dog

Faster Jog 200M

Side Shuffle

Air Squats

Child’s Pose on Slam Ball

Squat Hold with Slam Ball


Partner Strength WOD (Total Weight)

Snatch + OHS (1 Rep Max)
1 Squat Clean + 1 Front Squat + 1 Jerk (1 Rep Max)
Time cap: 10 mins

First 5 mins both partners will take turns going for a 1 RM Snatch + OHS. Make smart jumps!

2nd 5 mins both partners will establish a 1 RM Squat Clean + 1 Front Squat + 1 Jerk.

Rest as needed! Think about making 5-6 Total lifts to not wear yourself out. Odds are you won’t set a PR for either lift, GOAL is the highest TOTAL for both lifts.


Metcon (AMRAP – Rounds and Reps)

In Teams of 2


75 Ball Slams (20/15)

60 Sit-ups passing Slam Ball over Box

45/30 Calorie Row (mixed team row 40 cals)

30 Box Jumps 20 inch box
Add 1 box jump for each time the ball touches the box on sit-ups.