MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Front Rack Stretch on Box – 2 minutes
Couch Stretch – 1 minute each side
Calf Stretch on Post – 1 minute each side
500 Meter Row (200 Easy – 200 Moderate – 100 Hard)
then…
3 rounds:
5 inch worms
10 alternating cossack squats
5 strict toes to bar
Weightlifting
Front Squat (On the minute for 10 minutes)
• The goal is to build to a heavy single over the 10 minutes
• you don’t have to go up every set, but the aim is to climb in weight
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
50/35 cal Assault Bike
100 Double Unders
Time Remaining:
Max Power Snatches (95/65)
• Your score today is total completed power snatches
• You can expect to have about 3-4 minutes to accumulate power snatches