MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Bike

Hollow Hold

PVC Pass Throughs

Moderate Bike

Arch Hold

PVC Overhead Squats

Faster Bike

Inchworm to Push-up

PVC V-Ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Assault Bike

5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)