MobTown CrossFit – CrossFit


Warm-up (No Measure)


At a light pace:


Cal Row

Followed by a 100m Run

At a Moderate Pace:


Cal Row

PVC Pass Throughs

1-2 Minutes of Wrist Stretches

Followed by:

Barbell Warm Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 RDLs

20 Minute Time Cap


Clean and Jerk


On the minute x 10

1 Clean and Jerk

Sets 1-2 68% of 1RM C&J

Sets 3-4 – 72%

Sets 5-6 – 76%

Sets 7-8 – 80%

Sets 9-10 – 80-83%

You can use the push jerk or split jerk.


Metcon (Time)

Jason is Coming to Get You!!

400m run (try and get away)

10 Clean and Jerk (To help your friend over the fence)

31 Ab Mat Sit-Ups or GHDs (Get Up, He is right behind you!)

500m Row (Hopefully he can’t swim)

6 Toes to Bar (Maybe he won’t see my feet)

6 Snatches (Pick up something to throw…Quick, Distract him)

6 Chest to Bar (Look and see if he fell for it)

For time – 2 Rounds with a 13 minute time cap for each round, 26 minute total time cap. If either round takes more than 13 minutes…you are the latest victim of Crystal Lake.