MobTown CrossFit – CrossFit


Warm-up (No Measure)

2:00 Couch Stretch

10 Air Squats

10 Air Squats w/Hip Circle

10 Squats w/Hip Circle and Empty Barbell

10 Squats w/Empty Barbell w/o Hip Circle


Pausing Back Squat (10 x 2 @ 60% of 1RM)

1 second pause at the bottom
Athletes should pause for a full “one thousand one” at the very bottom of the squat. The purpose of the pause is to eliminate the help from the bounce out of the bottom. Drive up as fast as possible.


Metcon (AMRAP – Rounds and Reps)


200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)