MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Hollow Hold
PVC Pass Throughs
Moderate Bike
Arch Hold
PVC Overhead Squats
Faster Bike
Inchworm to Push-up
PVC V-Ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Assault Bike
5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)