Announcements

April Row Challenge!
How many meters can you row in the month of April? Try to row 20,000 meters or more during April, and see your rowing skills improve! Post your meters accrued on the whiteboard or log your efforts in Wodify to track your progress. Ready, set, ROW!

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 Seconds:

*PVC Cuban Press

Push-up to Down Dog

3 PVC Pass Throughs

3 Overhead Squat

*Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk*

Mobility

Warm-up (No Measure)

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Weightlifting

Front Squat (10-10-10)

Complete 3 sets of 10 reps of Front Squats. Add weight each set. Stay under 75%.

Metcon

COMP: Metcon (Time)

For Time:

30 Power Snatches

30 Power Clean and Jerks

30 Thrusters

Barbell: 95/65

FIT: Metcon (Time)

For Time:

30 Power Snatches

30 Power Clean and Jerks

30 Thrusters

Barbell: 75/55

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Alternating DB Snatches

10 DB Hang Clean and Jerks (Alternate every 5)

10 DB Thrusters

Extended Work

Bench Press (10-10-10-10-10)

Complete 5 sets of 10 adding weight each set.