MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Samson + Air Squat
Medicine Ball Squat Hold
45 Seconds
Moderate Row
Active Spiderman + Hamstring
Squats with Medicine Ball
30 Seconds
Faster Row
Child’s Pose on Ball
Medicine Ball Thrusters
Metcon
COMP: Metcon (2 Rounds for reps)
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Power Snatch (75/55)
For part 1, the cap for the 1000 meter row is 4 minutes to give athletes at least 1 minute on the wallballs.
For part 2, the cap for the 50 wallballs is 3:00 to give athletes at least 2 minutes on the snatches.
Score is total reps of Wallballs and Power Snatches.
Weightlifting
Power Snatch (Max Power Snatch)
In a 5 minute window, immediately after completing the metcon.