MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady Rounds:

100m Run

12 Plank Transitions

:30 Hollow Hold

10 Jumping Squats

Weightlifting

Clean and Jerk

EMOM “Squat” Clean and Split Jerk Waves

1×1 @ 68% of 1RM

1×1 @ 72%

1×1 @ 76%

1×1 @ 72%

1×1 @ 76%

1×1 @ 80%

1×1 @ 76%

1×1 @ 80%

1×1 @ 84%

This is an EMOM so you need to have your weights figured out and pulled ready to go!

%s based off of 1 rep max.

The clean should be a “squat” clean not a Power Clean.

Metcon

Metcon (Time)

5 Rounds For Time:

30 Reverse Lunges

250m Row*

15 Toes to Bar
* can sub 200m run or 0.3 mile bike