MobTown CrossFit – CrossFit
Warm-up
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
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