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.