MobTown CrossFit – CrossFit


Warm-up (No Measure)

3 Steady Rounds:

Run 200 Meters

10 Banded Good Mornings

:30 Hollow Hold

10 CrossFit Push-Ups


Metcon (Time)


Thrusters (115/85)

Dumbbell Box Step-Overs (50/35) (24″/20″)

Directly Into…


Push Jerks (115/85)

Box Jump Overs (24″/20″)
• We’ll use a single dumbbell for the db box step overs.

• You can hold the weight wherever is most comfortable for you (shoulder, hang, front rack..)

• Choose a weight that allows you to complete the 15-12-9 without having to put the dumbbell down

• Alternate which leg you step up with on every rep

• There is no need to stand to full extension on top of the box

• You can face the box or complete these reps laterally