MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meter Easy Run
:30 Seconds
PVC Right Leg Swings
Slow Air Squats
PVC Left Leg Swings
Straight Leg Inchworms
PVC Power Snatches
Push-up to Down Dog
Modified Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Pausing Overhead Squats
5 Snatch Grip Deadlifts
Metcon
Metcon (Time)
Complete for time with a partner:
20 Hang Squat Snatches (95/65) [115/75]
100 Meter Run relay
18 Overhead Squats (95/65) [115/75]
100 Meter Run relay
16 Hang Squat Snatches (105/70) [135/85]
100 Meter Run relay
14 Overhead Squats (105/70) [135/85]
100 Meter Run relay
12 Hang Squat Snatches (115/75) [155/95]
100 Meter Run relay
10 Overhead Squats (115/75) [155/95]
100 Meter Run relay
8 Hang Squat Snatches (125/80) [175/105]
100 Meter Run relay
6 Overhead Squats (125/80) [175/105]
100 Meter Run relay
4 Hang Squat Snatches (135/85) [195/115]
100 Meter Run relay
2 Overhead Squats (135/85) [195/115]
100 Meter Run relay
Snatches and OHS must be split evenly in the same rep scheme by partners. Runs are ran as a relay.