MobTown CrossFit – CrossFit


Warm-up (No Measure)

1 Round

30 Seconds Active Spidermans

1 Push-up

30 Seconds Moutain Climbers

2 Push-ups

30 Seconds Down Dog

3 Push-ups

30 Seconds Frog Hops

4 Push-ups

30 Seconds Slow Burpees

5 Push-ups


Power Clean+Front Squat+Push Press Complex (10 x 1 EMOM)

10 Min EMOM

Power Clean + Front Squat + Push Press Complex
Today, we will be working on a complex that will start with a power clean. Once the clean is caught in the front rack position and stood up, you will complete a front squat. Once you have completed the front squat, you will complete a push press.

KEY POINT: there is only ONE bend of the knee on a push press. If you rebend, it becomes a push jerk.

The barbell does not touch the ground until you complete the complex.


Metcon (Time)

25 min time cap


Alternating Dumbbell Power Snatches (50/35)


Directly Into…


Alternating Dumbbell Hang Clean and Jerks (50/35)

You’ll start off by completing all the reps of power snatches and push-ups in part 1 before advancing to part 2

There is no rest between part 1 and 2 – you’ll move directly from one to the next

Your score is the total time it takes to complete the 240 reps