MobTown CrossFit – CrossFit


Warm-up (No Measure)

40 Seconds

Alternating Stations in Teams of 3:

Easy Row

PVC Pass Through

Box Step-ups

Moderate Row

PVC Power Snatch

Lateral Box Step-ups (20s Each Leg)

Faster Row

PVC Overhead Squat

Low Box Jumps (Step Down)

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

10 Rope Climbs (12′)

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Row
One athlete works at a time

Teams can split the reps as they see fit, with one athlete working at a time