MobTown CrossFit – CrossFit


Warm-up (No Measure)

1 minute each

Banded tricep stretch (each side)

Banded hamstring pull down

Butterfly stretch

3 Rounds:

5 Russian Babymakers

10 cal bike

15 banded pull apart


Barbell warmup

5 good mornings

5 back squats

5 elbow rotations

5 strict press and reach

5 front squats



Push Press (5×3)

Increase weight each set. Remember, only ONE bend of the knee. Squeeze the glutes at the top to help prevent a second bend of the knee.


Metcon (3 Rounds for time)

On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)
Your time is the total of your three rounds of time. Make note of your time for each round.

• Grip/time under tension will become an issue, and is a focus point for today… we’re building that capacity

• Plan out your breaks ahead of time and try to make them last less than 10 seconds

• To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

• This gives you at least 1 minute of rest before beginning the next iteration