MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

Easy Bike

Push-up to Down Dog

Moderate Bike

Flutter Kicks

Faster Bike

Mountain Climbers

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Strict Press

5 Hang Power Cleans

5 Push Press

5 Power Cleans

5 Push Jerks


Warm-up (No Measure)

1:00 Minute Thoracic Extension

:30 Seconds Arch Hold

:30 Seconds Hollow Hold


Back Squat (5 x 5 )

Build to a 5 rep Back Squat adding weight each set.


COMP: Metcon (Time)

4 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar

7 Power Clean and Jerks (155/105)

FIT: Metcon (Time)

4 Rounds:

21/15 Calorie Row

15 Knee-ups

7 Power Clean and Jerks (115/80)

BURN: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Calorie Row

15 Knee-ups

10 Alternating x 5, DB Hang Clean & Jerks

Extended Work

Pendlay Row (5 x 5)

Complete 5 sets of 5 reps staying at the same weight across all five. Choose your weight wisely.

Hollow Rocks Hold (No Measure)

Accumulate 2:30 in the Hollow Rocks hold. Watch the clock and rest as needed.