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)