MobTown CrossFit – CrossFit


Warm-up (No Measure)


:60 to each side Banded Tricep Stretch

:60 to each side Banded Hamstring Stretch

2 min Butterfly Stretch


500m Row

200m Run


:30 Samson Stretch

15 Glute Bridges

:30 Cossack Squats

15 Air Squats

20 Minute Time Cap


Deadlift (5×3)

Working up to a heavy UNBROKEN set of 3 deadlifts. Unbroken means you are unable to move or reset your hands once you start your first rep until you finish your last rep.

Focus on not allowing your back to round and not allowing your rear end to rise 1st.

20 Minute time cap to warm UP AND get your 5 sets in.


Metcon (Time)

On the 3 minutes x 7 Rounds

15 Goblet Squats (53/35)

12 Power Snatches (75/55)

9/7 Cal Row

Rx+ (70/53 KB)
Rounds begin on the:


To achieve the intended stimulus, rounds should be finished by 2:15.

SCALE IF NEEDED!! Especially if you are going past the 2:15 mark.

Try to do all reps unbroken since the weight is relatively light.

Score is your slowest round.