MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Pass throughs
Hops Over PVC Pipe
PVC Overhead Squats
Half Burpees Over PVC
3 Narrow Pass Throughs + 3 Narrow Overhead Squats
Easy Burpees Over PVC
With Light Dumbbell (Right Arm)
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
With Light Dumbbell (Left Arm)
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
Weightlifting
Power Clean (3-2-2-1-1-1-1)
Build to a 1 Rep Max Power Clean.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (55/35)
27 AbMat Sit-ups