MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:40 Seconds
PVC Pass Throughs
Active Spidermans
PVC Power Snatches
Active Divebombers
PVC Power Snatch + Overhead Squat
Push-up to Down Dog
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
Power Snatch + OHS + Squat Snatch (Every 90 secs)
7 attempts to find a 1 rep heavy complex
Metcon
COMP: Metcon (Time)
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)
FIT: Metcon (Time)
For Time:
21 Burpees
21 Power Snatches (95/65)
15 Burpees
15 Overhead Squats (95/65)
9 Burpees
9 Power Snatches (95/65)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Burpees
15 KB Swings
10 Burpees
15 Goblet Squats
10 Burpees
15 KB Snatches (Alternating)