MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

PVC Hang High Pulls

Active Samson

PVC Hang Muscle Snatch

Air Squats

PVC Power Snatch Balances

Active Spidermans

PVC Squat Snatch Balances

Push-up to Down Dog

PVC Hang Squat Snatches

With Empty Barbell

5 Hang High Pulls

5 Hang Muscle Snatch

5 Power Snatch Balances

5 Squat Snatch Balances

5 Hang Squat Snatches


Warm-up (No Measure)

PVC Pass Throughs: 30 Seconds

PVC Lat Stretch: 30 Seconds

PVC Overhead Squat Hold: 45 Seconds


Back Squat (10-10-10-10-10)

Every 3 mins for 5 sets complete 10 Back Squats and 12 OH Walking Lunges (45/25). Start at 45-50% of your 1 RM and add weight each time. Each step counts, do 6 with each leg.


COMP: Metcon (Time)


Squat Snatch (95/65)

Chest to Bar Pull-Ups


FIT: Metcon (Time)


Power Snatch (75/55)

Overhead Squat (75/55)


Extended Work

Hollow Rocks Hold (No Measure)

Accumulate 2 mins in as few sets as possible.

Bench Press (5-5-5-5-5)

Complete 5 sets of 5 reps. Add weight each set.