MobTown CrossFit – CrossFit


Warm-up (No Measure)

2 Minutes on a Bike or Rower


Bottom Squat Hold: 2 Minutes

Spiderman and Reach: 10 Reps Each Side

Banded Cross Body Stretch: 1 Minute Each Side

2 Rounds for Quality With an Empty Bar:

5 Snatch Deadlifts

5 Hang Snatch High Pull

5 Snatch Grip Push Press

5 Drop Snatch


Snatch Complex #4 (5 x 1)

Complex = 1 Low Hang Squat Snatch + 1 Overhead Squat

*Low Hang is defined as just below knees*


Metcon (AMRAP – Rounds and Reps)


7 Bar Muscle-ups

7 Lateral Burpees Over Bar

7 Clusters (135/95)

7 Lateral Burpees Over Bar
– Clusters are also known as Squat Clean Thrusters

– The Cluster is one of the most effective barbell movements, as it requires one of the largest range of motions

– Note that there is no re-bend of the knees overhead in the thruster portion of the movement

– Choose a weight that allows you to clear this station in right around 1 minute