MobTown CrossFit – CrossFit
Warm-Up
Warm-up 1 (No Measure)
200 Meter Run
then
2 rounds (w/PVC)
10 Air Squats
10 Samson Stretch
10 Pass-Through
10 Push Press
10 Good Mornings
10 Elbow Rotations
10 Arch Hold
10 Hollow Body Hold
then
200 Meter Run
Metcon (Time)
RX:
In teams of 3, complete for time:
30 Clean & Jerks (135/95)
–then–
15 Alt Rounds of:
250m Row
10 Wall Ball Shots (20/14)
10 Abmat Sit-ups
–then–
30 Snatches (95/65)
CASH OUT: 600m DB Farmers Carry
Teams use 2 DBs. Swap as needed. Must stay together. Carry however by whoever…
Any Clean, Jerk and Snatch is allowed.
Partners Alternate movements each round. You’ll end up doing 5 rounds of each movement.
RX+:
In teams of 3, complete for time:
30 Clean & Jerks (185/115)
–then–
15 Alt Rounds of:
250m Row
10 Wall Ball Shots (30/20)
10 GHDs
–then–
30 Snatches (135/95)
Any Clean, Jerk and Snatch is allowed.
Partners Alternate movements each round. You’ll end up doing 5 rounds of each movement.
CASH OUT: 600m DB Farmers Carry (55/40)
Teams use 2 DBs. Swap as needed. Must stay together. Carry however by whoever…