MobTown CrossFit – CrossFit


Warm-up (No Measure)

3 Steady Rounds:

10 Squat Jumps

5 Power Cleans / Empty Barbell

5 Squat Cleans

*Coach Led Shoulder / Wrist Mobility*


2 Push Presses + 3 Push Jerks (5 x 1)

Coaches: This complex should be performed from the rig. Athletes should build in weight across each set.


Metcon (AMRAP – Reps)


600 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95)

Rest 5 Minutes


400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans (155/105)

Rest 5 Minutes


200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans (185/135)
Alternating between 5 minutes on and 5 minutes off in these fast paced intervals. After completing the listed running distance and rounds of “”Cindy””, you’ll complete max squat cleans in the time remaining. With rest built in, the goal is to move quickly and rest as little as possible during the work window. Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round. Your score for each round will be total squat cleans completed. Your final score for the workout is all three rounds of squat cleans added together.