MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:30 seconds Jumping Jacks

:30 Seconds Active Samson

:30 Seconds Air Squat (Arms Up)

2 Rounds

:30 Sec PVC Snatch Deadlifts

:30 Sec PVC Pass Throughs

:30 Sec PVC Overhead Squats

1 Round

10 Barbell Snatch Grip Deadlift

10 Snatch Grip Behind the Neck Push Press

10 Overhead Squats

Weightlifting

Overhead Squat (15 minutes to build to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)