MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 DB Shoulder to OH
Run 100m
16 DB Lunge Step Throughs
Run 100m
20 Wall Balls
Run 100m
16 DB Lunge Step Throughs
Run 100m
10 DB Shoulder to OH
Weightlifting
Snatch
Snatch Waves EMOM
1×1 @ 72%
1×1 @ 76%
1×1 @ 80%
1×1 @ 76%
1×1 @ 80%
1×1 @ 84%
1×1 @ 80%
1×1 @ 84%
1×1 @ 88%
Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
1 Round of “Strict Cindy”
1 Clean and Jerk (155/105)
1 Round of “Strict Cindy”
2 Clean and Jerks (155/105)
1 Round of “Strict Cindy”
3 Clean and Jerks (155/105)
…
Add (1) Clean and Jerk Per Round
• 1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
• Your score today is total reps completed
* 1 round of “Strict Cindy” has 30 reps