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.