MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

PVC Pass Throughs

Child’s Pose

20 Seconds

Moderate Row

PVC Lat Stretch

Wrist Stretch

10 Seconds

Faster Row

PVC Overhead Squats

Table Top Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

75 Power Snatches (75/55)

75/50 Calorie Row

50 Power Snatches (95/65)

50/35 Calorie Row

25 Power Snatches (115/85)

25/20 Calorie Row

15 Rope Climbs

25 Power Snatches (115/85)

25/20 Calorie Row

50 Power Snatches (95/65)

50/35 Calorie Row

75 Power Snatches (75/55)

75/50 Calorie Row