MobTown CrossFit – CrossFit


Warm-up (No Measure)


2 min – Front Rack Stretch on Floor

2 min each side – Pigeon Pose + Wrist Stretch

2 min – Kettlebell Squat Hold (Athlete’s choice on kettlebell weight)


1:30 Light Row, 30 Double-Unders

1:00 Moderate Row, 30 Double-Unders, 10 Kip Swings on Pull-Up Bar

1:00 Moderate/Fast Row, 30 Double-Unders, 2 Rounds of Gymnastic Complex*

1 Gymnastic Complex:

3 Strict Pull-Ups

6 Kip Swings

9 Pushups

12 GHD Sit-Ups/ab mat sit ups

15 Air Squats


Clean Barbell Warm-Up:

With an empty barbell…

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Hang Muscle Cleans

5 Front Squats

5 Hang Squat Cleans
Once finished with BB warmup, stage your weights for PART B of today’s metcon.


Metcon (Time)

“Under the Sea” Part A

For Time, with a 30:00 Time Cap:

2,000m Row

150 Double-Unders

100 Bar-Facing Burpees
You will finish all the listed work at one station before advancing to the next movement.

Your score is the total time it takes to complete all three movements.

Metcon (Weight)

“Under the Sea” Part B

In Time Remaining until the 30:00 Cap:

Build to a 1RM Hang Squat Clean

You DO NOT have to do 5 sets. Below is simply an example of progression. You do you to get to a heavy 1 rep!

All percentages based on 1RM Squat Clean:

Set 1 – 65% of 1RM Squat Clean

Set 2 – 70% of 1RM Squat Clean

Set 3 – 75% of 1RM Squat Clean

Set 4 – 80% of 1RM Squat Clean

Sets 5+ – Build to a 1RM for the day.
The goal here is to shift our focus to recovery in order to begin and work to a heavy hang squat clean.

Percentages and sets are suggestions. The point is for you to be conservative on your first set or two to recover and get your legs back under you.

With fatigue in our legs from part A, the barbell is going to want to pull us forward more than normal. Expect this and stay balanced throughout the lift.