MobTown CrossFit – CrossFit


Warm-up (No Measure)

30 Seconds

Easy Row

Medicine Ball Deadlifts

Box Step-ups

Moderate Row

Squat to Medicine Ball

Lateral Box Step-Overs

Faster Row

Medicine Ball G2OH

Box Jump with Step Down

*All Performed To Lowest Box Setting

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Romanian Deadlifts

5 Russian Dumbbell Swings

5 Waiter Squats

5 Strict Press & Reach

5 Front Rack Reverse Lunges


Warm-up (No Measure)

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Child’s Pose on Box: 1 Minute


Bench Press (E2MOM X 4 Bodyweight Bench Press)

Score is round with fewest reps

Weight should be something you can bench for at least 5 reps when fresh.


COMP: Metcon (AMRAP – Reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single-Arm Dumbbell Snatches (55/35)

1 Minute Box Jumps (24/20)

1 Minute Single-Arm Dumbbell Hang Clean and Jerks (55/35)

1 Minute Calorie Row

1 Minute Rest