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…