MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00

Easy Row

Active Spidermans + Hamstring Stretch

Single Unders

2 Frog Hop Penalty For Every Trip

Running Single Unders

1 Burpee Penalty For Every Trip

Single Unders

2 Frog Hop Penalty For Every Trip

Weightlifting

Snatch Balance + Overhead Squat (7 x 1)

Build to a heavy complex for today. Use any version of the Snatch Balance. Add weight each set.

Metcon

COMP: Metcon (Time)

3 Rounds:

21/15 Calorie Bike

75 Double Unders

Directly Into…

3 Rounds:

10 Devil Press (55/35)

10 Box Jump Overs (24/20)

FIT: Metcon (Time)

3 Rounds:

21/15 Calorie Row

100 Single Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

BURN: Metcon (Time)

3 Rounds:

18 Calorie Row

100 Single Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches

12 Burpees